Strength

Glute Bridge

Lie on your back with your knees bent and feet planted, press through your feet to lift your hips until your shoulders, hips, and knees are roughly aligned, then lower slowly.

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Focus on the glutes while keeping your body steady as you lift and lower your hips.

Get ready

  1. Skip this action if you cannot get down to and up from the floor comfortably on your own.
  2. Hold a stable chair with both hands. Step one foot back and lower that knee gently, then bring the other foot back onto both knees. Lower your hips to one side into sitting and use your forearm to lower onto your side. Roll gently onto your back.
  3. Lie on your back on a stable floor, bend your knees, and plant your feet hip-width apart. Place your heels where you can press comfortably.
  4. Rest your arms by your sides and gently brace your abdomen while breathing, keeping your rib cage and pelvis steady.

How to do it

  1. Exhale as you press evenly through both feet, tighten your glutes and lift your hips.
  2. Stop when your shoulders, hips, and knees are roughly aligned. Do not push your lower back upward to lift higher.
  3. Inhale and slowly lower your hips to the floor with knees pointing toward the toes to complete one repetition.

Finish the movement

  1. Finish by rolling onto your side. Push through your forearm and other hand into side sitting, then hold the stable chair with both hands. Move through both knees and one-knee kneeling and press through the front foot to stand.

Rest

Rest about 60 seconds between sets; take longer as needed for breathing and movement control.

Make it easier

  • Lift your hips through a smaller range; adjust the distance between your feet and hips to find a stable position that does not provoke cramping in the back of your thighs.

Make it harder

  • Optional: Take about 3 seconds to lower.
  • Optional: Pause for 1–2 seconds at your highest stable position while continuing to breathe.

Common mistakes

  • Lifting by arching the lower back instead of using the glutes; allowing the knees to collapse inward or spread outward; flaring the rib cage to seek extra height.

When to stop or adjust

  • Sharp or worsening pain in the lower back, hips, or knees; repeated cramping in the back of the thighs that does not settle after adjusting foot position; inability to keep the feet and knees stable.