Glute Bridge

What it does

Strong glutes stabilise the pelvis, take load off the lower back and control the knee. The bridge builds that strength in a position most people can manage.

Our physiotherapists use it most often for lumbar spondylosis, disc bulge and hip osteoarthritis, and it features in our lower back pain physiotherapy programmes.

How to do it

1. Lie on your back, knees bent, feet flat and hip width apart.
2. Tighten your tummy gently and squeeze your buttocks.
3. Lift your hips until your body forms a straight line from shoulders to knees.
4. Hold 3 to 5 seconds, then lower slowly.
5. Progress with a band around the knees, a longer hold, or a single-leg bridge.

How much

10 to 15 repetitions, 2 to 3 sets, once a day.

Common mistakes

• Arching the lower back at the top instead of using the glutes.
• Pushing through the toes.
• Feeling it mostly in the hamstrings. Bring the feet a little closer.

Stop and check with us if

• Lower back pain increases rather than easing over a week.

Frequently asked questions