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Exercise handout — move better, feel better.
Glute Bridge
Hip lift exercise that strengthens glutes and hamstrings. Strong hips reduce load on the knee.
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 hold / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent about 90 degrees
- Feet flat on floor, hip-width apart
- Arms at sides, palms down
Step 1 of 4
Squeeze your glutes (buttocks) firmly
Step 2 of 4
Push through heels to lift hips off floor
Step 3 of 4
Rise until body forms a straight line from shoulders to knees
Step 4 of 4
Hold briefly, then lower with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Drive through your heels
- Squeeze glutes hard at top
- Don't hyperextend (over-arch) your back
- Keep core braced
Common Mistakes to Avoid
- Pushing through toes instead of heels
- Arching low back at top
- Not squeezing glutes enough
- Using hamstrings instead of glutes
Safety Information
Very safe for knees. Stop if low back pain occurs.
Progressions
Single-leg bridge, add band around thighs, elevate feet
Regressions
Smaller lift, feet closer to buttocks
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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.