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EXERCISE PDF

Glute Bridge

Lift the pelvis from the floor with the glutes while keeping the trunk stable.

English PDF guide

Review the movement and cautions alongside the original exercise PDF.

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Glute Bridge: English PDF page 1 of 2
Glute Bridge: English PDF page 1 of 2
Glute Bridge: English PDF page 2 of 2
Glute Bridge: English PDF page 2 of 2

Review the movement

Start: lie on your back with knees bent and feet planted
Start: lie on your back with knees bent and feet planted
Top: use the glutes to lift the pelvis
Top: use the glutes to lift the pelvis
Return: lower slowly without arching the lower back
Return: lower slowly without arching the lower back

Muscles used

Main muscles

  • Gluteus maximus

Assisting & stabilizing muscles

  • Hamstrings
  • Abdominal and trunk muscles (pelvis and lower-back stability)

How to perform

  1. Lie on your back with knees bent and feet hip-width apart. Plant the whole feet and rest your arms beside you.
  2. Brace gently, then exhale and use the glutes to raise the pelvis while keeping ribs and pelvis controlled.
  3. Stop when shoulders, hips and knees approach a straight line without arching the lower back.
  4. Inhale and lower slowly with the pelvis level. Keep head and upper back supported and repeat without bouncing.

Cautions

  • Avoid flaring the ribs, thrusting the chest or gaining height by arching your back.
  • Keep feet from slipping and stop for pain.
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