Glute bridge

Type

Glutes and hips

Equipment

No equipment

Area

Lower back

Level

Beginner

Starting dose in Remedy

3 sets of 12

How to do it

1. Lie on your back with your knees bent and feet flat, about hip-width apart.
2. Rest your arms by your sides.
3. Push through your heels and squeeze your glutes to lift your hips until your shoulders, hips, and knees line up.
4. Pause at the top, then lower slowly.

Form cues

• Drive through your heels and squeeze.
• Keep the ribs down; don’t arch the low back.

Common mistakes

• Pushing the hips too high and arching the low back.
• Feeling it mostly in the hamstrings. Bring your feet a little closer to your hips.

Easier and harder versions

• Harder: Single-leg glute bridge

Why it helps a sore back

Strong glutes take load off the low back when you lift, stand up, or climb stairs. The bridge is a simple, well-supported way to start building them.

How Remedy uses it

In the app it is called Glute Bridge. Remedy is more likely to pick it if you say your back is bothered by sitting too long or standing or walking. A typical starting dose is 3 sets of 12, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.