Supported Glute Bridge
Supported glute bridge is a yoga and rehabilitation posture that targets the glutes and hamstrings in a supine hip-lifting position. It involves pressing the feet into the floor to raise the hips while maintaining core engagement, building posterior chain strength and stability.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms flat by your sides with palms pressing into the mat.
- Engage your core and press through your heels to lift your hips toward the ceiling.
- Squeeze your glutes at the top and hold the position, keeping your knees aligned with your feet.
- Hold for 20-30 seconds, then slowly lower your hips back to the floor and repeat.
Form cues
- Press your heels firmly into the floor
- Keep your core engaged throughout
- Squeeze your glutes at the top
- Maintain a straight line from knees to shoulders
- Keep your chin tucked slightly
Breathing: Inhale as you prepare, and exhale steadily as you lift your hips toward the ceiling.
Common mistakes
- Arching the lower back: puts unnecessary strain on the spine instead of the glutes
- Pushing through the toes: shifts focus to the quads and away from the intended muscle
- Lifting too high: causes the ribs to flare and loses core stability
- Letting knees cave in: puts pressure on the knee joints rather than the hips
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 30 seconds, rest 45 s
Lose weight
3 sets × 45 seconds, rest 30 s
Build muscle
4 sets × 30 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, lower your hips and stop the movement.
- If you have existing joint discomfort, check with a professional before starting new exercises.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back?
You are likely arching your back instead of using your glutes. Try tucking your tailbone slightly and engaging your core before you lift.
How often should I do this exercise?
As a beginner, 2–3 times per week is a great starting point to build consistency and strength.
Can I do this on my bed?
It is best to perform this on a firm, flat surface like a yoga mat or carpeted floor to ensure your spine stays properly aligned.