Glute Bridge Exercise
Builds glute and posterior-chain strength that supports walking, transfers, and lower-body loading.
How to Do the Exercise
Setup
Lie on your back with both knees bent, feet flat, and feet positioned comfortably beneath the knees.
How to perform it
Press through both feet and lift the hips until the trunk and thighs form a comfortable line. Pause briefly, then lower the hips slowly without over-arching the low back.
Dosage
3 sets, 8–12 repetitions, Tempo 2-1-2, Rest 60 seconds
What to Focus On
Key cues
- Press evenly through both feet
- Lift with the hips rather than arching the low back
- Keep the pelvis level
- Lower slowly
Why use it
Builds glute and posterior-chain strength that supports walking, transfers, and lower-body loading.
When to use it
Useful when hip-extension or posterior-chain strength needs to improve without standing balance demands.
Common mistakes
- Over-arching the low back
- Pushing unevenly through the feet
- Letting the pelvis rotate
- Dropping quickly to the floor
Know When to Progress or Scale Back
Use your movement quality and symptom response to decide whether the current version still fits.
Progress when
- Bridge height remains consistent through the full set
- The pelvis stays level without low-back compensation
- Symptoms settle appropriately afterward
Scale back if
- The hamstrings cramp repeatedly
- The pelvis rotates or bridge height fades early
- Pain remains meaningfully worse afterward
Was This the Right Challenge Today?
Use the same three signals that matter inside Therapeutic Edge recovery plans: how challenging the exercise felt, how well you controlled it, and how your body responded afterward.
Answer after the exercise and, when possible, after you know your later or next-day response. This checks one exercise today; it does not change or save a rehab plan.
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