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Knee · Strengthening

Glute Bridge

Glute bridge, 3 sets, 12 repetitions, controlled ascent, hold 2 seconds at the top

Illustration of the Glute Bridge exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Lie on your back with knees bent and feet flat on the ground. Slowly lift your pelvis by contracting your gluteal muscles until your shoulders, pelvis, and knees are aligned. Hold the top position for 2 seconds without arching your back, then slowly lower your pelvis.

Tips: Keep your abdomen slightly engaged to protect the lower back and ensure controlled lifting and lowering. Do not let your knees splay outward or come together during the movement.

Progression: Gradually increase the number of repetitions or hold the top position longer as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
mat
Starting position
Lying on back, knees bent, feet flat on the ground
Clinical goal
Strengthening of gluteal muscles and knee stabilization
Also known as
hip lift, 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.