Move · Videos · Technique · 9 min

How to Do a Glute Bridge Without Back Pain

How to Do a Glute Bridge Without Back Pain — video by Will Harlow – Over-Fifties Specialist Physio Play · 9:14

Video by Will Harlow – Over-Fifties Specialist Physio on YouTube · Open on YouTube

A physio fixes the bridge in five steps so it works the glutes rather than cramping the hamstrings or straining the low back, then shows two harder versions. Aimed at over-50s but useful for anyone.

  • 9 min
  • Beginner
  • Low impact (no jumping)
  • mat

Good forHealthy ageing

Open in VideosLog it in Train

Step by step 8

Tap a time to watch that step in the video.

  1. Warning signs of a poor bridge: cramp in the hamstrings, or low back pain during or after. 1:13
  2. Step 1: bend your knees fully, heels close to your bottom; go barefoot or in trainers, not socks. 2:14
  3. Step 2: gently flatten your low back into the bed or floor so your core switches on slightly. 4:07
  4. Step 3: push through your heels; lifting the toes can help. 5:10
  5. Step 4: lift only to a straight line from knees to shoulders; arching strains the low back. 6:03
  6. Step 5: squeeze your glutes at the top, hold a couple of seconds, then lower slowly. 7:13
  7. Harder: cross your arms over your chest to reduce your base of support. 8:08
  8. Hardest: at the top, straighten one leg without twisting, lower, then the other side. 8:24

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Bring your heels close to your bottom and push through the heels
  • Flatten your low back gently into the floor before lifting
  • Rise only to a straight line from knees to shoulders and squeeze your glutes; don't arch

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Lower back movesflattening the back and keeping it neutral
  • Hips movesbodyweight glute bridges, lifting to a straight line
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Arms flat by your sides for the most support; barefoot or in trainers, not socks

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

More like this

Browse all 764 videos

Video by Will Harlow – Over-Fifties Specialist Physio; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety