Glute bridge
3 × 10 · Moderate · Easier option available
A simple floor move that works your glutes and the muscles around your hips and pelvis. No equipment, just a mat or a rug.
How to do it
- 1Lie on your back, knees bent, feet flat and hip-width apart.
- 2Breathe out, press through your heels and lift your hips until your shoulders, hips and knees make a line.
- 3Hold for a breath.
- 4Lower slowly. Repeat 10 times, 3 rounds.
Easier option
Lift only halfway, or do one round on low-energy days.
What we know
Strength work for the hips and core has been studied in many groups of women. It's one part of staying strong, not a promise of any result.
Stop if
you feel pain in your back, hips or pelvis, you're pregnant and past the first trimester (ask your provider about lying on your back), or you recently had surgery.
What this label means: Studied in trials. Looked at in human studies. That still doesn't mean it will work for you.
Very heavy bleeding, fainting, sudden or severe pain, or fever? Please don't wait. Contact a doctor or emergency services.
"What worked for me" notes from the community are coming with the app. They'll be shared as personal experiences, never as medical advice.
LiliRoots is a wellness companion. We share general information about natural and traditional practices so you can explore, learn and keep track of what you try. We are not a medical provider and nothing here is medical advice, a diagnosis or a treatment. Please talk with a doctor or other qualified professional before starting a new practice, especially if you are pregnant, breastfeeding, take medication or live with a health condition. If something feels wrong, get care.
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