Glute Bridge Raises

Level 2

Foundations of Movement

What will this movement help with?

  • Getting up and down from lower areas e.g low kitchen cupboards
  • Strengthens glute muscles to support knees and reduce painIt also creates good alignment in your hips, knees and ankles which reduces pain and likelihood of those joints getting injuries
  • Sitting down onto a chair or the floor

Muscles worked

  • Glutes (your bum)
  • Quads (front of your legs)
  • Abdominals (your core/tummy muscles)


We’re coming down to the floor for this one so you may want a mat, a towel or even a jumper to lie on


10-15 Repetitions

Step 1

Lie down on the floor with your knees bent into your bum, feet just wider than hip width apart and keep them flat on the floor

Step 2

If you feel like your back is arched up and off the ground, put a jumper or a towel under your hips to lift them up and push your back flat against the floor

Step 3

Brace your tummy and pull it in towards your spine

Step 4

With your weight mainly in the heel of your feet, squeeze your glutes (your bum) and lift your hips up as high as they’ll go

Step 5

Then, reverse this process and lower your hips back down to your starting position

Step 6



  • Keep your glutes squeezed and your tummy braced at all times
  • Make sure your knees stay in line with your hips and don’t ‘fold’ inwards

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