Glute Bridge Mistakes that Will RUIN Your Lower Back

Doing the glute bridge exercise incorrectly won't solve lower back pain. In fact, many times it can make low back pain worse and can cause over tightening of the hamstrings. The glute bridge exercise doesn't need to be difficult, but there are a few simple elements to this exercise that make all the difference.

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Chapters:
00:00 - Introduction
01:17 - Why Is The Gluteus Maximus Muscle So Important?
01:50 - Low Back, Glute, and Hamstring Muscles Work As A Team
02:22 - How Does Glute Max Inhibition Cause Lower Back Pain?
04:47 - Mistake #1 - Problems With The Feet
05:57 - Mistake #2 - Over tucking Of The Buttocks
06:35 - Mistake #3 - Arching The Low Back
07:13 - Mistake #4 - Not Activating The Proper Muscle
08:38 - Glute Activation Biofeedback Test
10:49 - Glute Bridge Exercise Step-by-Step Progression
12:35 - Trick #1 - Foam Roller Between Your Knees
13:08 - Trick #2 - Push Knees Out Against A Belt
13:44 - Trick #3 - Keep Thighs Parallel
14:04 - Trick #4 - Push Through Your Heels

In this video I help you understand why the gluteus maximus muscle is so vital to a strong, flexible, and pain-free back. I share about the relationship between the lower back, hamstrings, and glute max muscles and how many times people are accidentally firing the wrong muscles during the glute bridge exercise.

I then teach you how to test your ability to fire your gluteus maximus muscle using a simple biofeedback technique. Many times the problem is not an issue of muscle strength, but more of glute muscle activation. This simple home test allows you to also gain back motor control of your glute max muscle.

The glute bridge for low back pain is an excellent exercise, but often performed improperly. I teach you the four most common glute bridge mistakes. These mistakes include issues with foot placement and weight through the outside of the feet. I also discuss over tucking of the buttocks, a common mistake, which patterns in improper form for daily tasks like standing from sitting and picking up heavy things. And I talk about arching of the low back and how to avoid overactivation of the lower back, quadriceps and hamstrings muscles.

Finally, I teach a step-by-step glute bridge progression highlighting the key elements to watch for. And lastly, I give four glute bridge variations that can supercharge your glute strength gains and reduce lower back pain.

About Dr. Brant Pedersen, DC, CCSP

Dr. Brant is a sports chiropractor who founded Positive Motion Chiropractic in northern California (Los Gatos). He specializes in finding rapid and lasting solutions to muscle and joint pain issues. He received his first chiropractic adjustment when competing as a professional windsurfer and it opened his eyes to how quickly the body can heal when given targeted conservative care. Dr. Pedersen graduated valedictorian of his class from Palmer College of Chiropractic West, maintains an adjunct faculty position at his alma mater, and gives back through humanitarian chiropractic care. He enjoys sharing tips and tricks for how to stay active and pain-free and employs them daily to stay active as an extreme sports athlete.

👋🏼 Connect with Dr. Brant Pedersen, DC, CCSP

DISCLAIMER: This content (the video, description, links, and comments) is created and published for informational and demonstration purposes only. It is not medical advice or a treatment plan. Consult with a licensed healthcare professional before doing anything contained in this content. In some cases exercise may be inappropriate. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don't use this content to avoid going to a licensed healthcare professional or to replace the advice they give you. Positive Motion Chiropractic makes no representations about the accuracy or suitability of this content. If you think you may have a medical emergency, call emergency services (911 in the USA) or go to the nearest hospital emergency department. Use of this content is at your sole risk.

[rblanks]

thank you. your videos helped me remediate lower back pain due to weak glutes. proper bridge and glute med exercises helped my lower back pain vanish!

[johannalmt]

I'm a therapist...excellent, clear and thorough...however I recommend you wear a contrasting color to your mat so it can even be more clear...or get a light colored mat so we can observe your movement in dark clothing ...thank you

[JolleanMcFarlen]

I'm 83 years young and I do this daily, this is really helpful one gets a bit sloppy so will do as it's great for women's bladder, thanks wise word, Cheers, Jollean

[loriwangler]

I wasn't looking for help on my glute bridge, but your video came on automatically and I didn't stop watching because you are such a great teacher!

[ericabriscoe]

Omg I’m 52 years old and have had lower back pain for a while, when instructors say in engage your glutes I never seem to feel anything ! Your instructions are amazing I can feel my glutes working 🙌🏻 thank you thank you thank you 🙏🏻

[tomb]

I’ve been doing this exercise for 9 months with great results. I was using a cane and avoided stairs. After 4 months didn’t need the cane anymore. Stairs wasn’t an obstacle anymore, it is now easy to go up 3 floors.

[annskwarek]

I work with 2 trainers. And I’m so disappointed that they have never addressed my glute bridge. I have been doing it incorrectly fir 4 years ! I’m so glad to have found your video. Tomorrow morning I will start my new glute bridge exercises. 😊

[Spacegirlinsky]

I have had glute dead butt syndrome problems for past 3 years spending plenty of money on physio. They all give me the bridge to do no one has ever explained how to do this properly, no wonder we don’t get better we aren’t given full instructions. For some reason your channel popped up today for which I am grateful, I have subscribed thank you 😊

[kimberleyjackman]

I am a wellness coach and certified personal trainer and have never seen a glute bridge demonstrated like this. WOW! 😮 That is hard to do! And I feel very strong, yet my glutes need more activation! I am excited to work on this and teach my clients! Thank you! 🙏❤

[barbarahartmann]

Thank you for your good explanation about those 3 different upper leg muscles and how to do good exercises instead of false exercises. Now I'm able to explain even better the functions to my senior group and how to do it correctly. Barbara, 65 years old, from the southwest of Germany.

[nymakerable]

Two friends separately told me I was doing the bridge wrong when I was following my PT therapist’s instructions and now I have proof to show them that they are the ones hurting themselves by over-arching their backs! Thank you!

[debsylee]

As a personal trainer I can’t tell you how valuable this information is! I work with women over 50 and *all* of them presented with weak glutes (and all were totally unaware) Thank you so much for presenting it so succinctly

[LindaRichardson-msiw]

Great video! I’ve been doing bridges on and off for years and realize I’ve never had the proper form – always have my feet too far away from my bum. Thank you very much. This is so helpful!

[annieoakley]

It's AMAZING I tripped across you! I started working out with a trainer 7 months ago. My lower back never bothered me before and it is sore all the time now, stiffening up every time I sit down. I am definitely doing the exercise WRONG. I could not understand why I still feel tired, instead of energized after so many months. It's because my back is tired. I injured that glute muscle you mentioned in a fall. So it is weak anyway. Will now practice it correctly.

[paulawilliams]

This is exactly the help I’ve needed to understand why bridging exercises cause me such difficulty with back pain. Your demonstration is really clear and easy to follow. I’m very grateful, and am now practising firing my glutes - not finding it easy, but finally knowing what I have to do to avoid hurting myself.

[marielledelaine]

wow this was more clear and simple than my pelvic floor physiotherapist has explained it, using the fingers reaching the heels tip specifically was helpful.

[danno]

You did a TERRIFIC description of this glute bridge. I have SUBSCRIBED! Much appreciated…

[jab]

Thanks! I had been doing them wrong for too far away. Your video made me realize I was working my hamstrings too much when I wanted glutes. I'm on it now!

[nathalie]

Thank you!! Exactly what I needed!!!
You inspired me to book an appointment at a physio.

I’m 50 always had thighs quads - have had pain in knees and lower back almost my whole life. Now I realize my glutes were in fact ‘num’ and not working. And I have a PT

Been advised glute bridges at the gym without proper explanation!

This video is saving my back! Thank you again.

Writing this while having a lumbago ‘again’ - my back is not the problem, my glutes are

[BLThom]

Wow. This was such a good demonstration. So, I guess I've taught wrong by both yoga instructors ( suggesting going up too high and overarching) and physical therapists telling me to put my feet out further( always felt wrong) and only focusing weight on my heels for the feet, also losing the glute contraction on the way down. And they get paid insane amounts of money! I tried your version-it felt way better, safer, and helped my low back immediately. Thank you so much for this. I am going to start watching all of your videos for further help. And I work out everyday but need help with these fine tuning videos that no one else has shown the right way to do them. A side note- when I took my mother to physical therapy last year(89 yrs old) they also paid no attention to her form with this exercise. I had to correct many things for her while they sit and chat with each other. Huh. Thanks again!