Procaryote
Knee · Strengthening

Glute Bridge with Semi-Tended Legs on Step

Glute bridge with semi-tended legs on step, 3 sets, 10 repetitions, lower limb control

Illustration of the Glute Bridge with Semi-Tended Legs on Step exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Lie on your back with heels placed on a step, legs slightly flexed. Lift the pelvis by contracting the glutes while keeping the knee aligned with the foot and maintaining a stable pelvis. Lower slowly, controlling the movement to preserve alignment between the hip, knee, and ankle.

Tips: Ensure not to arch the lower back and keep the pelvis well stabilized throughout the exercise. Control the ascent and descent to effectively strengthen the muscles without putting strain on the knee.

Progression: Gradually increase the number of repetitions or the height of the step as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
step
Starting position
Lying on back with heels on a step, legs semi-tended
Clinical goal
Strengthen the muscles around the knee while controlling the lower limb
Also known as
hip bridge on step, glute bridge with semi-tended legs, hip lift on step

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Glute Bridge with Specific Quadriceps ContractionGlute bridge with specific quadriceps contraction, 3 sets, 10 repetitions, hold for 3 seconds at the top Good morning with trunk rotationGood morning with rotation, 3 sets, 10 repetitions, trunk rotation with each rise Hamstring Curl in Dorsal Bridge PositionHamstring curl in dorsal bridge position, 3 sets, 10 repetitions, controlled movement Hamstring Curl in Prone PositionHamstring curl in prone position, 3 sets, 10 repetitions, controlled movement Hamstring Curl on FlowinHamstring curl on Flowin, 3 sets, 10 repetitions, slow and controlled movement Hamstring curl on slidersHamstring curl on sliders, 3 sets, 10 repetitions, controlled movement Hamstring Curl on Swiss BallHamstring curl on Swiss Ball, 3 sets, 10 repetitions, controlled movement Hamstring Curl on the Floor on MatHamstring curl on the floor on a mat, 3 sets, 12 repetitions

See all knee exercises →

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.