Home Exercise Library
Glute Bridge (with band and knee-out levels)
Demonstration video: How to Do a Supine Bridge Exercise | 30 Seconds | MedBridge (Medbridge). Follow the steps on this page if the video differs.
In our programs
- Low Back and SI Joint, Phase 2 LB-2 #2
- Low Back and SI Joint, Phase 3 LB-3 #2
- Hip, Phase 2 HP-2 #3
The dose and steps can differ by program.
Low Back and SI Joint, Phase 2: Glute Bridge LB-2 #2
Wake up glutes and back of legs
Photos
Why it helps
After a back injury, your glutes (the muscles in your buttocks) often go quiet. Weak glutes make your low back work harder. This move works on waking them up and teaching your hips to do their job.
How to do it
- Lie on your back with knees bent, feet flat on the floor about hip-width apart. Arms at your sides.
- Press through your heels and squeeze your buttocks to lift your hips toward the ceiling.
- Lift only until your body forms a straight line from your shoulders to your knees. Do NOT push higher than that.
- Hold 5 seconds. Keep squeezing your buttocks the whole time.
- Slowly lower. Rest 2 seconds. Do 12 reps.
Too hard? Try this
Lift only halfway. Or hold for only 2 seconds.
Too easy? Try this
Hold for 10 seconds per rep. Or do them with your feet on a low step or stair.
Common mistakes
- You lift too high and your back arches.
- You push with your legs without squeezing your glutes.
- Your knees fall in or out.
You should feel
- Strong work in your buttocks.
- Steady, controlled motion.
You should not feel
- Sharp pain in your low back.
- Cramping in the back of your thighs.
Stop right away if
- Sharp low back pain that gets worse.
- Pain shooting down a leg.
- Knee pain that does not stop.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Low Back and SI Joint, Phase 3: Glute Bridge with Band LB-3 #2
Stronger glutes plus hip stability
Photos
Why it helps
This combines the glute bridge from last phase with a band around your knees. The band makes your hips work both up-and-down AND outward at the same time, which trains real-world stability.
How to do it
- Lie on your back with knees bent, feet flat on the floor about hip-width apart.
- Place a band loop just above your knees.
- Press your knees gently outward against the band. Keep them pressed out the entire exercise.
- Press through your heels and lift your hips into a bridge. Body in a straight line from shoulders to knees.
- Hold 5 seconds with knees pressed out. Slowly lower. Do 12.
Too hard? Try this
Use a lighter band. Or hold only 3 seconds.
Too easy? Try this
Use a heavier band. Or hold each rep 10 seconds.
Common mistakes
- Your knees fall in toward each other.
- You lift too high and arch your back.
- You forget to press out against the band.
You should feel
- Strong work in your buttocks AND the sides of your hips.
- Steady, controlled motion.
You should not feel
- Sharp low back pain.
- Knee pain.
Stop right away if
- Sharp low back pain.
- Pain shooting down a leg.
- Knee pain that does not stop.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Hip, Phase 2: Glute Bridge with Knee Abduction HP-2 #3
Wake up glute and side muscles together
Photos
Why it helps
This wakes up your glutes (back of the hip) and your gluteus medius (side of the hip) at the same time. After a crash these muscles often go quiet. This move builds a base for hip strength.
How to do it
- Lie on your back, knees bent, feet flat about hip-width apart.
- Press through your heels and lift your hips to a bridge position. Body in a straight line from shoulders to knees.
- At the top, slowly press your knees outward 2 to 3 inches (small movement). You should feel work on the SIDE of the hip.
- Hold 3 seconds. Slowly bring knees back together while staying in the bridge.
- Lower hips to the floor. Rest 2 seconds. Do 12 reps.
Too hard? Try this
Skip the knee push-out. Just do the basic glute bridge.
Too easy? Try this
Press knees out farther. Or hold the bridge position the whole set and only move the knees in and out.
Common mistakes
- You lift hips too high and arch your back.
- Knees come together as you press out.
- You push from your legs without squeezing glutes.
You should feel
- Strong work in your buttocks AND the sides of your hips.
- Steady, controlled motion.
You should not feel
- Sharp low back pain.
- Cramping in the back of your thighs.
Stop right away if
- Sharp low back pain.
- Pain shooting down a leg.
- Knee pain that does NOT stop.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Research behind this program
- Akuthota V, Ferreiro A, Moore T, Fredericson M. Curr Sports Med Rep, 2008. PMID 18296944
- Nejati P, Safarcherati A, Karimi F. Pain Physician, 2019. PMID 30700068
- Barratt PA, Brookes N, Newson A. Br J Sports Med, 2017. PMID 27834675
Auto Injury Chiropractic
Same-day visits at three clinics
Oregon City
1404 Molalla Ave
Oregon City, OR 97045
Mon to Thu 9:00am to 6:00pm
Fri 9:00am to 1:00pm
Milwaukie
13152 SE Rusk Rd
Milwaukie, OR 97222
Mon to Thu 9:00am to 6:00pm
Fri 9:00am to 1:00pm
Troutdale
233 E Columbia River Hwy
Troutdale, OR 97060
Mon to Thu 9:00am to 6:00pm
Fri 9:00am to 1:00pm