One of the most effective ways to take pressure off your lower back by improving glute strength.
Glute Bridge — Quick Guide
• Best for: Low back pain, weak glutes, hip stiffness
• Reps: 8–12 reps, 2–3 sets
• Frequency: 1–2x daily
• Difficulty: Easy–Moderate
• Time: 2–4 minutes
Some people feel cramping in the hamstrings at first—this is simply a sign that your glutes are not activating yet and usually improves with practice.
LINK EXERCISE VIDEO
WHEN TO BE CAUTIOUS
You may want to modify or avoid this if:
• The movement causes sharp lower back pain
• You feel pain travelling down the leg (see sciatica page LINK)
• You cannot lift your hips without significant discomfort
If unsure, seek professional advice.
WHAT THIS EXERCISE HELPS WITH
The glute bridge is a simple way to strengthen the muscles at the back of your hips—particularly the glutes.
These muscles play a key role in supporting your lower back during movement.
If your glutes aren’t doing their job well, your lower back often ends up compensating.
That can lead to:
• Ongoing tightness
• Fatigue in the lower back
• Reduced control during movement
Think of your glutes as the main support system for your lower back.
If they’re not doing their job, your back becomes the backup system—and it’s not built for that role.
WHEN THIS IS MOST USEFUL
This exercise is most useful in the following situations:
• Non-specific mechanical low back pain: When weakness or poor control is contributing to symptoms
• Post-injury or flare-up: As a way to rebuild strength safely
• Disc-related problems: When the glutes aren’t activating well, the spine and discs take more of the load.
HOW TO DO THE EXERCISE
Follow these steps:
- Lie on your back with your knees bent and feet flat on the floor
- Place your arms by your sides
- Gently squeeze your buttock muscles to activate the glutes
- Press through your heels and lift your hips off the floor
- Lift until your body forms a straight line from shoulders to knees
- Slowly lower back down to the starting position
3 images demonstrating the exercise
The movement should feel controlled and steady—not rushed or forced.
HOW MANY SHOULD YOU DO?
Start with:
• 8–12 repetitions
• 1–3 sets
• 1–2 times per day
As it becomes easier:
• Increase repetitions gradually
• Focus on control rather than height
YOU SHOULD FEEL
• Effort mainly in your glutes (not your lower back)
• A controlled lift rather than a forceful push
• Your back staying relatively relaxed
If you’re feeling it in the front of your thighs, try bringing your feet closer to your buttocks.
YOU SHOULD NOT FEEL
• Pain in your lower back
• Pressure in your neck or shoulders
COMMON MISTAKES TO AVOID
Try not to:
• Push up too high and overarch your lower back
• Drive through your toes instead of your heels
• Rush the movement
• Hold your breath
Keep the movement slow and controlled.
CLINIC TIP
Most people think higher is better here—but that usually just brings your lower back into it.
The goal isn’t height—it’s getting the right muscles doing the work.
KEY INSIGHT
Early on, this isn’t really about strength.
It’s about getting your glutes to switch on at the right time so your back doesn’t have to compensate.
WHEN TO USE THIS EXERCISE
This exercise works particularly well:
• After periods of inactivity
• As part of a low back strengthening routine
• As a general warm-up exercise before sport or work
If your back feels more stable or less strained afterwards, that’s a good sign your glutes are contributing more effectively.
HOW THIS FITS INTO YOUR RECOVERY
This is a key strengthening exercise.
It helps:
• Improve muscle support around the spine
• Reduce load on the lower back
• Build confidence with movement
From here, you may want to combine it with:
• Bird Dog exercise LINK
• Supine leg rotations LINK
• Plank LINK
Once you are happy with each individual exercise, move on to my full low back strength routine LINK.
BODY PART: Low back
CONDITIONS: Non-specific mechanical low back pain, Sciatica, Spinal Stenosis, Bulging disc, Disc degeneration
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