Exercise
Hip
2 sets × 10–12 reps · about 5 min
Glute bridge with band
Wake up your glutes and take pressure off your low back with this simple floor exercise.
Consult your clinician before starting exercises
This is a general example, not a personal treatment plan. Stop if you feel sharp pain, numbness or tingling, and check with your physical therapist first.
Strong glutes help your hips, knees and low back share the work. This is one of the first exercises we teach because it’s easy to learn and easy to progress.
How to do it
1. Lie on your back with knees bent, feet hip-width apart and a light band just above your knees.
2. Press your knees gently out against the band.
3. Push through your heels and lift your hips until your body makes a straight line from shoulders to knees.
4. Hold for two seconds, then lower slowly.
Make it easier or harder
Easier: skip the band and lift halfway. Harder: hold the top for five seconds or try one leg at a time.
Stop if you feel sharp pain, numbness or tingling, and check with your clinician before continuing.
Keep going
