Short answer: A glute bridge is a floor exercise where you lift your hips off the ground by squeezing your buttock muscles. It strengthens the glutes, which help support your pelvis and lower back. In the video, our chiropractor demonstrates it with a resistance band around the knees to make the glutes work a little harder.
These exercises are general guidance. Do them as directed by your chiropractor.
How to do a glute bridge
- Lie on your back on a mat with your knees bent and feet flat, about hip-width apart.
- Place a light resistance band just above your knees, if you've been given one.
- Rest your arms by your sides, palms down.
- Gently press your knees outwards against the band so it stays stretched.
- Squeeze your glutes and push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Hold at the top for a moment, keeping the squeeze.
- Lower slowly back to the mat, one vertebra at a time.
Sets, reps and holds
A good starting point is 2 to 3 sets of 10 to 12 bridges, holding each one for 2 to 3 seconds at the top, or as your chiropractor directs. If that feels easy, your chiropractor may suggest a longer hold or a firmer band.
Getting it right
- Arching your back. Lift only until your body is straight. Going higher shifts the work into your lower back.
- Knees falling in. Keep gentle outward pressure on the band the whole time.
- Pushing through your toes. Drive through your heels to keep the work in the glutes.
- Hamstring cramps. Usually a sign your feet are too far from your bottom. Bring them closer.
- Dropping fast. Control the way down as well as the way up.
Glute bridges pair well with glute clams and crab walks.
When to stop
Stop if the exercise causes sharp pain, or pins and needles in your legs or feet. Tell your chiropractor at your next visit, or call us on 03 9787 8518.