Glutes and hips exercise

# Glute bridge

Lying on your back with knees bent, you drive through your heels to lift your hips. It strengthens the glutes, the main muscles that extend the hips.

Also called: hip bridge, bridge exercise

- **Type:** Glutes and hips

- **Equipment:** No equipment

- **Area:** Lower back

- **Level:** Beginner

- **Starting dose in Remedy:** 3 sets of 12

## How to do it

- Lie on your back with your knees bent and feet flat, about hip-width apart.
- Rest your arms by your sides.
- Push through your heels and squeeze your glutes to lift your hips until your shoulders, hips, and knees line up.
- 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](https://remedyrecoveries.com/exercises/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.

## More glutes and hips exercises

[Glutes and hips

### Single-leg glute bridge

A glute bridge on one leg, with the other leg held straight.
No equipment · Intermediate](https://remedyrecoveries.com/exercises/single-leg-glute-bridge)
[Glutes and hips

### Barbell hip thrust

A loaded bridge with your upper back on a bench and a barbell across your hips.
Gym · Advanced](https://remedyrecoveries.com/exercises/barbell-hip-thrust)

## Guides that use it
[Guide
### Lower back pain exercises
The kinds of exercise that help a sore lower back, with a simple routine to start.Read the guide](https://remedyrecoveries.com/guides/lower-back-pain-exercises)[Guide
### Is walking good for back pain?
What a 2024 trial found about walking and back pain, and how to build up.Read the guide](https://remedyrecoveries.com/guides/is-walking-good-for-back-pain)[Guide
### Sore back after the gym
Normal soreness vs a tweak, and how to keep training without guessing.Read the guide](https://remedyrecoveries.com/guides/sore-back-after-gym)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/glute-bridge
Remedy is a fitness and wellness app, not medical care.