Supine Glute Set Exercise
Learn how to do a supine glute set to improve glute activation and hip control, with setup, dosage, key cues, and progression guidance.
How to Do the Exercise
Setup
Lie on your back with both legs supported comfortably and the pelvis relaxed.
How to perform it
Squeeze the glute muscles without lifting the hips. Hold the contraction while breathing normally, then fully relax before repeating.
Dosage
2 sets, 10 repetitions with 5-second hold, Rest 30 seconds
What to Focus On
Key cues
- Squeeze both glutes evenly
- Keep the pelvis on the surface
- Breathe normally and relax fully between repetitions
Why use it
Restores glute activation when active hip extension or bridging is not yet appropriate.
When to use it
Helpful when glute activation is reduced because of pain, inactivity, or early postoperative limitations.
Common mistakes
- Lifting the hips into a bridge
- Arching or tightening the lower back
- Holding your breath during the contraction
Know When to Progress or Scale Back
Use your movement quality and symptom response to decide whether the current version still fits.
Progress when
- You can create an even contraction without low-back compensation
- You can maintain the full hold across the set
- Symptoms settle appropriately after the exercise
Scale back if
- The contraction causes cramping or meaningful pain
- The low back repeatedly takes over
- You cannot maintain the hold without lifting the pelvis
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.
One quick question
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