The glute bridge is an exercise that helps many people overcome lower back pain.
If you have low back pain, it often means you have poor lumbar spine stability. The glute bridge can help you gain the stability you need.
As the name implies, this exercise works your hamstrings and glutes. It also works your abs and quads to a lesser extent.
Here are the steps you need to follow for a successful glute bridge:
- Lie on your back on your exercise pad.
- Bend your knees and have your feet flat on the floor.
- Try to have your heels as close to your butt as possible.
- Push through your heels and slowly lift your butt off the mat.
- Make sure to keep your abs braced.
- Hold the raised position for 20 seconds or longer.
There are variations of this exercise by placing a bar across your hips or resting your head and shoulders on a raised surface. You should not attempt these variations until you can easily do this basic exercise.
Glute Bridge Video 1
Note in this video the emphasis they place on having your lower back in a “neutral position.” That means flattening your spine against the exercise mat. Then you want to keep that relative position as your raise your hips.
Glute Bridge Video 2
In this video, personal trainer Amanda Edell, demonstrates the basic glute bridge.
She then throws in 2 variations. The first one is rather minor. She likes to keep her toes off of the mat as she does the movement. That makes it so her quads are not involved but her glutes have to do all of the work.
Her second variation is she alternately lifts her legs and turns the exercise into a “march.” She stresses that you must make sure your hips don’t sag during the march.
Glute Bridge Video 3
First, small warning. The sound volume on this video is very high. Be prepared to turn your speakers down!
Here’s how trainer Scott Herman explains to do prepare yourself to do the glute bridge:
A couple key things to keep in mind when you set up to do this exercise. You’re going to bring your heels as close to your butt as possible. And you also want to make sure that your back is flat on the ground. You’re gonna keep your core tight and you can also have the option to use your arms to help keep your body stable if you’re a beginner and you haven’t done this exercise before.