Glute Bridge

1. 1Lie on your back with your knees bent and your feet flat on the floor, hip-width apart and close enough that you could touch your heels with your fingertips.
2. 2Gently draw your lower tummy in so your back is flat or has only a small curve.
3. 3Press through your heels and squeeze your buttocks to lift your hips until your body makes a straight line from your shoulders to your knees.
4. 4Pause for a second at the top, then lower slowly, one bone at a time. Repeat for 12 reps.

Easier

Lift only a few centimetres, or practise pressing your heels into the floor and squeezing your buttocks without lifting.

Harder

Hold the top for 5 seconds, loop a resistance band above your knees, or progress to the Single-Leg Bridge.

Commonly used for:

Where it fits in the step-by-step plans on our condition pages.

• Lower back painWeek 3+
• SciaticaWeek 3+
• Hip osteoarthritisWeek 3+
• Lateral hip painWeek 1–4

• Strengthens posterior chain
• Supports low back
• Counters sitting fatigue

• Keep your ribs down so the work stays in your buttocks, not your lower back.
• Keep your knees pointing forward, hip-width apart, instead of letting them fall in or out.
• If your hamstrings cramp, move your feet a little closer to your hips.

• !Arching the lower back to lift higher, so you feel it in the back and not the buttocks.
• !Pushing through the toes instead of the heels.