Glute bridge

Activates the glutes and relieves pressure on the tired lower back. Safe and recommended for strengthening the pelvis.

Area
Knee and hip
Series
3
Repetitions
3 sets of 12 repetitions
Frequency
3 to 4 days per week
A woman lying on a mauve mat with her hips lifted in a bridge Retrato oficial de la Lic. Laura Cortez Moza, Fisioterapeuta y Kinesióloga Indicated by Lic. Laura Cortez Moza Profile

How to do it step by step

  1. Lie on your back with your knees bent and your feet hip-width apart.

  2. Press your heels into the ground and lift your hips by squeezing your glutes until your knees, hips, and shoulders are aligned.

  3. Hold the contraction at the top for 3 seconds without arching your lower back.

  4. Descend slowly and in a controlled manner, vertebra by vertebra.

Why it helps

It strengthens the posterior chain and relieves tension in the lumbar spine from spending many hours sitting.

Common Mistakes

Lift using your waist muscles instead of squeezing your glutes. Keep your ribs down and your abdomen tight.

Continue with other exercises

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