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Exercises / Hip & gluteal

3D athlete for the bridge (supine hip extension)

Bridge (supine hip extension)

  • Strength
  • Hip & gluteal
  • Mat

Hip extension from crook lying. Activates the gluteals over TFL and, with a leg lift, gives high multifidus activity.

Also called glute bridge, back bridge, bilateral bridge, hip bridge.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

2-3 sets of 10-15 repetitions, or holds.

Start: Supine, knees bent

Steps

  1. Lie on the back with knees bent and feet flat, hip-width apart.
  2. Tighten the buttocks and lift the hips until the body is straight from shoulders to knees.
  3. Hold briefly, then lower slowly.

Cues

  • Push through the heels
  • Ribs down; avoid arching the back

Common mistakes

  • Over-arching the low back
  • Feeling it mainly in the hamstrings (move feet closer)

Used for

Evidence (2)

Harder

References (3)
  1. Selkowitz DM, Beneck GJ, Powers CM. J Orthop Sports Phys Ther. 2013;43(2):54-64. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes
  2. Ekstrom RA, Donatelli RA, Carp KC. J Orthop Sports Phys Ther. 2007;37(12):754-762. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises
  3. Okubo Y, Kaneoka K, Imai A, et al. J Orthop Sports Phys Ther. 2010;40(11):743-750. Electromyographic analysis of transversus abdominis and lumbar multifidus using wire electrodes during lumbar stabilization exercises