Glute Bridge
Beginner · No equipment · Target: gluteus maximus, hamstrings
How to do it
- Lie on your back, knees bent, feet flat and hip-width apart.
- Drive through the heels to lift the hips until the body is straight.
- Squeeze the glutes at the top; avoid arching the lower back.
- Lower with control.
- Progress: single-leg bridge, or feet elevated.
Dosage: 3 × 12–15 reps
Stop if…
- Lower back pain during the lift
- Cramping that stops you controlling the movement
- Pain keeps you awake at night or worsens over days.
Claims & evidence
The best available evidence suggests hip strengthening and traditional knee-based strengthening were equivalent for treatment of patellofemoral pain.
Evidence-basedSources: [pmid-34377715]
Sources
- Is Isolated Hip Strengthening or Traditional Knee-Based Strengthening More Effective in Patients With Patellofemoral Pain Syndrome? A Systematic Review With Meta-analysis — Orthopaedic Journal of Sports Medicine · Study · 2021-01-01 · accessed 2026-10-28