The glute bridge is a simple but highly effective exercise for strengthening your lower body, improving posture, and reducing pain. Whether you’re recovering from an injury, looking to improve athletic performance, or just want to build a stronger core, our physiotherapists recommend the glute bridge exercise as an excellent addition to any routine.
In this article, we’ll explain how to perform a glute bridge correctly, what muscles it works, how it benefits different conditions, and what mistakes to avoid. Plus, we’ll introduce a more advanced version—the single leg glute bridge—for those looking for an extra challenge.
How to Perform a Glute Bridge Correctly
The glute bridge exercise is straightforward, but proper form is key to maximising benefits and avoiding injury. If you are suffering from severe back pain or sciatica, be sure to consult a physio or GP before attempting it.
Step-by-Step Guide
1. Lie On Your Back:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms by your sides with your palms facing down.
- Engage your core and relax your shoulders.
2. Lift Your Hips:
- Press through your heels and squeeze your glutes to lift your hips off the ground.
- Your body should form a straight line from your knees to your shoulders.
- Hold the position for a second at the top, ensuring you don’t over-arch your lower back.
3. Lower Down:
- Slowly lower your hips back to the ground in a controlled motion.
- Repeat 10-15 times for one set, depending on your strength level. Perform 2-5 sets throughout the day, or as needed.
- Remember, always consult your physiotherapist before starting any new exercise program—especially if you have pre-existing injuries or medical conditions.
What Muscles Does the Glute Bridge Strengthen?
The glute bridge exercise targets several important muscle groups:
- Gluteus maximus, medius, and minimus – These are the primary muscles of your buttocks, responsible for hip extension and stability.
- Hamstrings – Located at the back of your thighs, they assist in lifting your hips.
- Core muscles (abdominals and lower back) – Engaging these muscles helps stabilise your spine and prevent excessive arching.
Hip stabilisers – These smaller muscles support proper hip movement and reduce strain on the lower back.
Conditions the Glute Bridge Can Help With
Because it strengthens a wide variety of core muscles, the glute bridge exercise is beneficial for several common conditions:
1. Lower Back Pain
- Weak glutes and core muscles can contribute to back pain by putting more strain on the spine. Strengthening these muscles can improve posture and reduce discomfort.
2. Hip Pain or Instability
- By targeting the hip stabilisers, this exercise can help improve hip function, especially for those with hip impingement or instability.
3. Knee Pain
- Strong glutes help control knee alignment, reducing strain on the knee joint. This is particularly useful for people with patellofemoral pain syndrome or IT band syndrome.
4. Poor Posture
- Sitting for long hours can weaken the glutes and lead to poor posture. The glute bridge helps counteract this by strengthening the muscles that support your lower back and pelvis.
5. Athletic Performance & Injury Prevention
- No matter what your sport of choice is, strong glutes improve power and stability, helping to prevent injuries like hamstring strains and lower back issues.
The Single Leg Glute Bridge
Once you’ve mastered the basic glute bridge exercise, you can progress to the 1-legged glute bridge to increase difficulty and further improve muscle engagement.
How to Perform a Single Leg Glute Bridge
- Start in the same position as a regular glute bridge.
- Extend one leg while keeping the other foot planted. Keep your extended leg straight to make it more difficult, or bend it to make it easier.
- Push through the planted foot and lift your hips, keeping your extended leg in line with your torso.
- Hold for a second at the top before lowering slowly.
- Repeat for 5-12 reps on each leg.
This variation increases the demand on your glutes, core, and hamstrings while improving balance and hip stability. It is difficult so don’t be hard on yourself if you don’t get it straight away!
Common Mistakes to Avoid
To get the most out of the glute bridge exercise and prevent injury, avoid these common mistakes:
Over-arching the Lower Back
This usually happens when you rely too much on your lower back instead of engaging your glutes and core. Keep your ribs down and focus on squeezing your glutes at the top.
Not Engaging the Core
If your core is relaxed, you may put unnecessary strain on your lower back. Tighten your abs throughout the movement.
Lifting the Hips Too High
Your body should form a straight line from knees to shoulders—not a deep arch. Raising too high shifts the work from your glutes to your lower back.
Feet Positioned Incorrectly
If your feet are too far from your hips, you’ll feel the exercise in your hamstrings rather than your glutes. If they’re too close, you may put extra pressure on your knees. Aim for a comfortable hip-width distance.
Who Should Avoid This Exercise?
While the glute bridge exercise is generally safe, some people should modify or avoid it:
- Those with acute lower back pain or a herniated disc (check with a physiotherapist first).
- Individuals with hip impingement or discomfort when extending the hips.
- Anyone recovering from recent knee or pelvic surgery.
Book an Online Appointment
The glute bridge is a fantastic exercise for strengthening the lower body, improving posture, and preventing injuries. However, you should always consult a physiotherapist before undertaking any new exercise, especially if you have any pre-existing injuries. So why not book an online physiotherapy appointment today?
