How to Perform a Glute Bridge Correctly

The glute bridge is one of the most commonly prescribed exercises for improving glute strength, pelvic stability and lower back support. It is often used in rehabilitation programs for lower back pain, hip pain, knee injuries and general strength training. However, many people perform the exercise incorrectly and end up feeling it more in their hamstrings or quadriceps instead of their glute muscles.

A properly performed glute bridge should primarily target the gluteal muscles — the powerful muscles around the buttocks and hips that help support posture, walking, running and lifting activities.

To perform a glute bridge correctly:

• Lie on your back with your knees bent
• Position your feet roughly hip-width apart
• Keep your knees at approximately 90 degrees
• Push through your heels while squeezing your glutes
• Lift your hips towards the ceiling in a controlled motion

Foot positioning is one of the most important factors when performing this exercise. If your feet are positioned too far away from your body, the hamstrings tend to work harder and take over the movement. If your feet are too close, you may feel the exercise more through the quadriceps instead of the glutes.

Finding the correct foot position allows the glute muscles to activate more effectively and helps maximise the benefits of the exercise.

Glute bridges can help improve hip strength, pelvic control, posture and lower limb stability. They are commonly used for rehabilitation following lower back pain, hip injuries, knee pain and sports-related conditions.

At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess your movement, identify muscle weaknesses and ensure you are performing exercises correctly to get the best results from your rehabilitation or training program.