Glute Bridge
Weak glutes are one of the most common drivers of chronic low-back pain. When the glutes fail to extend the hip, the lumbar paraspinals overwork as compensators. Glute bridges are the foundational re-education exercise to restore the proper hip-back-glute force production pattern.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Lie on your back with knees bent, feet flat, hip-width apart
Feet hip-width
- 2
Press through your heels and lift your hips off the floor
Lift hips
- 3
Squeeze your glutes at the top, do not arch your low back
Glutes drive lift
- 4
Hold 5 seconds at the top, lower with control
Hold and lower
- 5
Repeat 10 times. Glute squeeze is the goal, not height
Squeeze, do not arch
The evidence
Weak glutes are one of the most common drivers of chronic low-back pain. When the glutes fail to extend the hip, the lumbar paraspinals overwork as compensators. Glute bridges are the foundational re-education exercise to restore the proper hip-back-glute force production pattern.
Citation: Nelson-Wong E, Callaghan JP (2010). Is muscle co-activation a predisposing factor for low back pain development during standing?. Journal of Electromyography and Kinesiology