Glute Bridge
Strength for the glutes and stability for the pelvis.
- Glutes
- Pelvis
- Posterior chain
- Stability
Purpose
Strengthen the gluteal muscles, stabilise the pelvis and activate the posterior chain.
Starting position
Lie on your back with knees bent and feet about hip-width apart. Rest your arms beside your body.
How to perform
Gently engage your abdomen. Press through the feet and activate the glutes to lift the pelvis slowly. At the top, the thighs, pelvis and trunk form an approximate line. Lower again with control.
Breathing
Exhale as you lift; inhale as you lower.
What to pay attention to
Create the effort through the glutes and legs rather than the lower back.
Common mistakes
Overarching the lower back, allowing the knees to fall inward, and lifting the pelvis too high.
Dosage
10–15 repetitions for 2–3 sets.
Instructions
How to do it
Lie on your back with your feet hip-width apart and knees bent. Lift your pelvis until your shoulders, hips, and knees form a straight line. Squeeze your glutes at the top.
Dosage
3 sets of 12–15 repetitions
Important
Do not hyperextend from the lumbar spine. The power should come from the glutes.
Common mistakes
- Hyperextending the lower back
- Not lifting the pelvis high enough
- Knees falling inwards or outwards
- Movement without muscle tension
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.