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Knee · Strengthening

Glute Bridge Hold

Glute bridge hold, 3 sets, hold for 20 seconds, 30 seconds rest between sets

Illustration of the Glute Bridge Hold exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds hold

Rest: 30 seconds between each set

Description: Lie on your back with knees bent and feet flat on the ground, then slowly lift the pelvis by contracting the glutes until the body forms a straight line from shoulders to knees. Hold this position for 20 seconds without arching the lower back, then gently lower down.

Tips: Keep your abdominals engaged to protect the lower back and avoid excessive arching of the spine. Focus on contracting the glutes for better strengthening.

Progression: Gradually increase the hold duration in 5-second increments as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on back, knees bent, feet flat on the ground
Clinical goal
Strengthen gluteal muscles and stabilize the knee
Also known as
pelvic lift, static glute bridge, glute strengthening exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.