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Exercise handout — move better, feel better.
Glute Bridge (Basic)
Foundational glute and core exercise for SI joint stability. Builds the posterior chain strength essential for SI health.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 sec up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Feet flat, hip-width apart, heels close to buttocks
- Arms at sides, palms down
Step 1 of 5
Gently brace your core (like bracing for a cough)
Step 2 of 5
Push through your heels to lift hips
Step 3 of 5
Squeeze glutes at the top
Step 4 of 5
Don't arch - keep ribs down
Step 5 of 5
Lower slowly with control
Breathing
- Inhale at bottom
- Exhale as you lift
Form Cues
- Drive through heels, not toes
- Squeeze glutes at top
- Keep ribs down - don't over-arch
- Maintain core brace throughout
Common Mistakes to Avoid
- Arching low back at top
- Pushing through toes
- Letting hamstrings take over
- Not squeezing glutes
Safety Information
Move feet closer if hamstrings dominate.
Progressions
Add pause at top, add band above knees
Regressions
Smaller range, hands on hips to feel glutes
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.