Stretch · beginner · 5s hold

Glute Bridge

By Oliver Wakefield-SmithLast reviewed 2026-06-201 primary source cited→ About

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.

Glute maxHamstringsCore stabilisers

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

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

Common questions

Are glute bridges good for lower back pain?

Yes, but not as a stretch. A glute bridge strengthens the gluteus maximus and retrains hip extension so the lower-back muscles stop overworking as compensators. Gluteal dysfunction is linked to low back pain developing during prolonged standing (Nelson-Wong and Callaghan, 2010). You should feel the bridge in your glutes and hamstrings, not in your lower back.

Do glute bridges work for lower back pain?

They work indirectly. The bridge does not stretch the lumbar spine; it activates the glutes so the hips, rather than the lower back, do the work of extending the hip. When the glutes fail to fire, the lumbar paraspinals over-contract to compensate, a common driver of chronic ache. Done consistently, bridges restore the hip-back-glute force pattern and reduce that compensatory load.

Should I feel a glute bridge in my lower back?

No. A correct glute bridge is felt in the glutes and mildly in the hamstrings. If you feel it in your lower back, you are arching the spine to lift instead of driving through the glutes. Lower the hips, tuck the pelvis slightly, and squeeze the glutes at the top rather than reaching for height.

Routines that use this stretch

8-Minute Extension-Bias (McKenzie) Routine 12-Minute Maintenance Routine

Written by Oliver Wakefield-Smith

Founder of Digital Signet. Researches and writes evidence-based consumer health content. Not a clinician. Every clinical claim on this page links to its primary source. Email corrections.