{"id":3458,"date":"2020-06-01T13:12:22","date_gmt":"2020-06-01T18:12:22","guid":{"rendered":"https:\/\/physiodynamik.com\/?p=3458"},"modified":"2025-04-07T06:51:37","modified_gmt":"2025-04-07T10:51:37","slug":"glute-bridge","status":"publish","type":"post","link":"https:\/\/physiodynamik.com\/en\/glute-bridge\/","title":{"rendered":"Glute Bridge: A Super Exercise"},"content":{"rendered":"<p><span data-contrast=\"none\">The glute bridge is a lower body movement that primarily targets muscles of the hip joint. This movement is highly functional and develops lower body strength and trunk stability, and improves breathing coordination. The glute bridge is a great exercise to include in rehab or generalized programming, and can be easily adapted to suit a variety of levels.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Due to the variability in anatomical differences, mobility restrictions, and muscle flexibility, this exercise may look different from person to person. This is why it is important to use this resource as a general guide; however, a physiotherapist will be able to ensure the exercise is properly and safely executed.<\/span><span data-contrast=\"auto\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<div class=\"wp-playlist wp-video-playlist wp-playlist-light\">\n\t\t<video controls=\"controls\" preload=\"none\" width=\"618\"\n\t\t height=\"348\"\t><\/video>\n\t<div class=\"wp-playlist-next\"><\/div>\n\t<div class=\"wp-playlist-prev\"><\/div>\n\t<noscript>\n\t<ol>\n\t\t<li><a href='https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/06\/DEADLIFT-GIF.mp4'>The Bridge<\/a><\/li>\t<\/ol>\n\t<\/noscript>\n\t<script type=\"application\/json\" class=\"wp-playlist-script\">{\"type\":\"video\",\"tracklist\":true,\"tracknumbers\":true,\"images\":true,\"artists\":true,\"tracks\":[{\"src\":\"https:\/\/physiodynamik.com\/wp-content\/uploads\/2020\/06\/DEADLIFT-GIF.mp4\",\"type\":\"video\/mp4\",\"title\":\"The Bridge\",\"caption\":\"\",\"description\":\"\",\"meta\":{\"length_formatted\":\"0:04\"},\"dimensions\":{\"original\":{\"width\":1920,\"height\":1080},\"resized\":{\"width\":618,\"height\":348}},\"image\":{\"src\":\"https:\/\/physiodynamik.com\/wp-includes\/images\/media\/video.svg\",\"width\":48,\"height\":64},\"thumb\":{\"src\":\"https:\/\/physiodynamik.com\/wp-includes\/images\/media\/video.svg\",\"width\":48,\"height\":64}}]}<\/script>\n<\/div>\n\t\n<h5><b>How to do the exercise\u00a0<\/b><\/h5>\n<ul>\n<li><b><span data-contrast=\"auto\">Starting Position: <\/span><\/b><span data-contrast=\"auto\">Lie down on your back with both knees bent, feet positioned close to buttocks and feet spaced hip width apart. Place arms in an outstretched position.<\/span><\/li>\n<li><b style=\"color: var(--bs-body-color); font-family: var(--bs-body-font-family); font-size: var(--bs-body-font-size); text-align: var(--bs-body-text-align); background-color: var(--bs-body-bg);\"><span data-contrast=\"auto\">Action:<\/span><\/b><b style=\"color: var(--bs-body-color); font-family: var(--bs-body-font-family); font-size: var(--bs-body-font-size); text-align: var(--bs-body-text-align); background-color: var(--bs-body-bg);\"><span data-contrast=\"auto\">\u00a0<\/span><\/b><span style=\"color: var(--bs-body-color); font-family: var(--bs-body-font-family); font-size: var(--bs-body-font-size); font-weight: var(--bs-body-font-weight); text-align: var(--bs-body-text-align); background-color: var(--bs-body-bg);\" data-contrast=\"auto\">Lift hips upwards by contracting buttocks while maintaining neutral low back position. Push heels into the ground and raise hips<\/span><span style=\"color: var(--bs-body-color); font-family: var(--bs-body-font-family); font-size: var(--bs-body-font-size); font-weight: var(--bs-body-font-weight); text-align: var(--bs-body-text-align); background-color: var(--bs-body-bg);\" data-contrast=\"auto\">\u00a0<\/span><span style=\"color: var(--bs-body-color); font-family: var(--bs-body-font-family); font-size: var(--bs-body-font-size); font-weight: var(--bs-body-font-weight); text-align: var(--bs-body-text-align); background-color: var(--bs-body-bg);\" data-contrast=\"auto\">until in line with knees and shoulders. Lower and return to starting position.<\/span><span style=\"color: var(--bs-body-color); font-family: var(--bs-body-font-family); font-size: var(--bs-body-font-size); font-weight: var(--bs-body-font-weight); text-align: var(--bs-body-text-align); background-color: var(--bs-body-bg);\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h5><b><span data-contrast=\"auto\">Common Mistakes to Avoid:<\/span><\/b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/h5>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"3\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Arching through your low back. If you feel discomfort in your low back, focus on gently contracting your glutes\u00a0<\/span><span data-contrast=\"auto\">and\u00a0<\/span><span data-contrast=\"auto\">abdominals<\/span><span data-contrast=\"auto\"> before performing the movement (ask your physiotherapist if you need help with this part of the exercise).<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Knees moving side to side while raising or lowering hips.<\/span><\/li>\n<\/ul>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n<h5><b><span data-contrast=\"none\">Modifications and Progressions<\/span><\/b><\/h5>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Please refer to your physiotherapist if you are unsure of any aspect of the exercise\u00a0<\/span><span data-contrast=\"none\">or are unable to successfully perform the exercise<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Movement can be performed at different feet spacing<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Options to increase difficulty of the exercise:<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span>\n<ul>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Perform on a single leg<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Perform with feet or legs on an unstable surface (<\/span><span data-contrast=\"auto\">bosu<\/span><span data-contrast=\"auto\"> ball, pillow, exercise ball, etc)<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Arms crossed over chest.<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h5><\/h5>\n<p>&nbsp;<\/p>\n<h5><b><span data-contrast=\"auto\">Parameters<\/span><\/b><\/h5>\n<p><span style=\"background-color: var(--bs-body-bg); color: var(--bs-body-color); font-family: var(--bs-body-font-family); font-size: var(--bs-body-font-size); font-weight: var(--bs-body-font-weight); text-align: var(--bs-body-text-align);\" data-contrast=\"none\">Based on your individual goals, the parameters for exercise can vary significantly. The number of sets, repetitions and tempo are among a number of variables that can be modified in order to optimize your programming. Whether you are returning from injury, looking to get stronger, or improving your sport performance, speak to your physiotherapist to establish your training goals.<\/span><span style=\"background-color: var(--bs-body-bg); color: var(--bs-body-color); font-family: var(--bs-body-font-family); font-size: var(--bs-body-font-size); font-weight: var(--bs-body-font-weight); text-align: var(--bs-body-text-align);\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:259}\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The glute bridge is a lower body movement that primarily targets muscles of the hip joint. This movement is highly functional and develops lower body [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"https:\/\/physiodynamik.com\/en\/glute-bridge\/\">Read More&#8230;<span class=\"screen-reader-text\"> from Glute Bridge: A Super Exercise<\/span><\/a><\/p>\n","protected":false},"author":5,"featured_media":7834,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,56,80],"tags":[],"class_list":["post-3458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-lower-extermity","category-low-back-lumbar-spine","category-super-exercises"],"acf":[],"_links":{"self":[{"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/posts\/3458","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/comments?post=3458"}],"version-history":[{"count":0,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/posts\/3458\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/media\/7834"}],"wp:attachment":[{"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/media?parent=3458"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/categories?post=3458"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/physiodynamik.com\/en\/wp-json\/wp\/v2\/tags?post=3458"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}