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Knee · Strengthening

Glute Bridge on Heels

Glute bridge on heels, 3 sets, 10 repetitions, hold 2 seconds at the top

Illustration of the Glute Bridge on Heels exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds in the elevated position

Description: Lie on your back with knees bent and heels on the floor. Slowly lift your pelvis by contracting your glutes until your body forms a straight line from shoulders to knees, then hold the position for 2 seconds before gently lowering back down.

Tips: Keep your abdominal muscles engaged to protect the lower back and avoid excessive arching. Focus on contracting the glutes to maximize effectiveness.

Progression: Gradually increase the hold duration in the elevated position from 2 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
mat
Starting position
Lying on back with knees bent and heels on the floor
Clinical goal
Strengthening of gluteal muscles and knee stabilization
Also known as
hip lift on heels, glute bridge, pelvic lift

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.