Therapeutic exercise
Glute Bridge
Strengthens the gluteus maximus and the posterior chain. Reduces the compensatory load on the lumbar musculature — a common pattern in people with gluteal weakness and an anterior pelvic tilt.
How to perform
- Starting position. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Step 2. Squeeze your glutes and lift your hips until your body forms a straight line from knees to shoulders.
- Step 3. Hold the top position for 2–3 seconds, keeping the glutes actively engaged.
- Return. Lower slowly, one vertebra at a time, back to the starting position.
When not to perform
- Acute low back pain with radiation
- Recent hip surgery
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Pelvic Tilt
Gently activates the deep abdominal muscles through a pelvic tilt. Relieves low-back tension and retrains motor control of the deep stabilizers — one of the foundations of chronic mechanical low-back-pain rehabilitation.
Supine Piriformis Stretch
Safely stretches the piriformis, reducing compression of the sciatic nerve by the muscle — a frequent cause of deep gluteal pain with radiation.
Clamshell
Strengthens the gluteus medius and the external hip rotators. Essential in hip osteoarthritis to reduce the compensatory Trendelenburg pattern during gait.