Glute Bridge
Strengthens the gluteal muscles and posterior chain while promoting healthy hip extension — a foundational exercise for both spine health (gluteal weakness is a common contributor to low back strain) and general lower body strength.
Duration
5-8 minutes
Calories
15-20 kcal
Reps × Sets
10-15 reps × 2-3 sets
Rest
30-45 seconds between sets
Benefits
Muscles Involved
Gluteus maximus, Hamstrings, Erector spinae (stabilization)
Equipment Required
Exercise Mat
Step-by-Step Instructions
- 1Lie on your back with knees bent, feet flat on the floor, hip-width apart.
- 2Press through your heels and lift your hips toward the ceiling, squeezing your glutes at the top.
- 3Hold for 2-3 seconds at the top, keeping your ribs from flaring outward.
- 4Lower with control back to the starting position.
Breathing: Exhale as you lift your hips, inhale as you lower back down.
Common Mistakes
- Overextending the lower back at the top instead of stopping at a neutral hip extension
- Pushing through the toes instead of the heels
- Letting the knees fall inward
Safety Tips
- The goal is hip extension, not lower back arching — stop the lift at the point where your hips, not your back, are doing the work
Contraindications — Do Not Do This Exercise If
- Active cauda equina red flags
- Recent hip or pelvic surgery, before surgeon clearance
Stop Immediately If
- Sharp lower back pain during the lift
- New leg symptoms
Progressions
Harder (Progression)
Perform as a single-leg glute bridge, or add a resistance band around the thighs.
Easier (Regression)
Reduce the range of motion, lifting the hips only partway.
Scientific Evidence
Gluteal strengthening, including bridging exercises, is well-supported in the physical therapy literature as part of managing non-specific low back pain, given the established link between gluteal weakness and compensatory lumbar strain.¹
Gluteal weakness is one of the most common, under-treated contributors to recurring back pain I see — this exercise directly addresses it. — Dr. Vishal Nigam
Frequently Asked Questions
Related Exercises
References
- 1. North American Spine Society Section on Interdisciplinary Spine. Therapeutic exercise following lumbar spine surgery: a narrative review.
- 2. American College of Obstetricians and Gynecologists. Committee Opinion No. 804: Physical Activity and Exercise During Pregnancy and the Postpartum Period.
- 3. American Physical Therapy Association. Clinical Practice Guidelines: Neck Pain (2017); Patient Education: Core Strengthening for Spine Health; Shoulder Impingement and Postural Exercise.
- 4. American Academy of Orthopaedic Surgeons. Clinical Practice Guideline: Management of Osteoarthritis of the Knee; OrthoInfo: Thoracic Spine Conditions, Hip Impingement.
- 5. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour.
- 6. American College of Sports Medicine. Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults (2026); Guidelines for Exercise Testing and Prescription — Flexibility Recommendations.
- 7. North American Spine Society. Patient Education: Understanding Sciatica; Diagnosis and Treatment of Degenerative Lumbar Spinal Stenosis.
- 8. World Health Organization. 2020 Guidelines on Physical Activity and Sedentary Behaviour — Older Adult Recommendations.
- 9. Carenyx Knowledge Library. Understanding Slip Disc (01-understanding-slip-disc.md); Understanding Sciatica (02-sciatica.md) — reused directly, not re-derived.