Bridge

The bridge strengthens the buttock muscles (glutes), which support the lower back, hips and knees. Weak glutes are common in people who sit for long hours, and in many people with back and knee pain. The bridge is done lying down, so it is a good starting exercise for most people.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Lie with both knees bent, feet flat, arms by your sides
2. Squeeze your buttocks and lift your hips, hold, then lower slowly

How to do it

  1. 1

    Lie on your back with both knees bent, feet flat and hip-width apart, arms by your sides.

  2. 2

    Gently tighten your tummy muscles and squeeze your buttocks.

  3. 3

    Lift your hips off the bed or floor until your body forms a straight line from shoulders to knees.

  4. 4

    Hold for 3 to 5 seconds, breathing normally.

  5. 5

    Lower your hips slowly, one part of the spine at a time.

How many

10 repetitions, 2 sets, once a day. Build up to holding each bridge for 10 seconds.

Common mistakes

Lifting too high and arching the back. Stop when the body is in a straight line.

Pushing with the back instead of the buttocks. Squeeze the buttocks first, then lift.

Feet too close or too far away. With the feet too far away the hamstrings cramp.

Holding your breath.

Make it easier

Lift only a few centimetres to begin with, or simply squeeze and relax the buttocks without lifting.

Make it harder

Hold for longer, march slowly on the spot while holding the bridge, or lift one foot off the floor (single-leg bridge).

Who it helps

Lower back pain
Knee pain and arthritis
Recovery after hip or knee replacement (when allowed)
Long hours of sitting
Weakness after pregnancy

When to stop and check

Stop if the exercise causes sharp back pain or pain going down the leg. After hip replacement, check with your physiotherapist before starting. In later pregnancy, lying flat on the back may not suit you, so ask your physiotherapist for an alternative.

Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.

Get my form checked

Frequently asked questions

Is the bridge good for lower back pain?
For many people, yes. It strengthens the buttock muscles that share the work with the back. If it increases your pain, stop and have your back assessed.
Why do I feel the bridge in my hamstrings instead of my buttocks?
This is common. Bring your feet a little closer, squeeze your buttocks before lifting and do not lift as high. If it keeps happening, a physiotherapist can check your technique on a video call.

Related

Online physiotherapy: Back Pain and SciaticaOnline physiotherapy: SciaticaExercises for Back Pain You Can Do at HomeSlip Disc Exercises: Safe Movements for RecoveryBack pain self-check

More hip and buttocks exercises

Side Lying Leg RaiseAll exercises
Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra