The glute bridge strengthens your glutes and lower back safely — it’s often the first exercise we bring back after a lower back issue, because it builds hip strength without spinal loading.
How to do it
- Lie on your back, knees bent, feet flat on the floor about hip-width apart.
- Press through your heels and squeeze your glutes to lift your hips off the floor.
- Stop when your body forms a straight line from shoulders to knees — don’t overarch the lower back.
- Lower with control back to the floor.
If your lower back bothers you
Reduce the height of the lift — a smaller range done with a strong glute squeeze is more effective (and safer) than a big range driven by the lower back.
If it feels too easy
Pause and hold for 2-3 seconds at the top, or place a light weight across your hips.