Bridges
Strengthens the glutes and core that support the low back.
What it helps
Builds the glutes and core together, giving your hips and low back a strong, stable base to move from — so the muscles do the work instead of the joints.
How to do it
- Lie on your back, knees bent, feet flat.
- Brace your core and squeeze your glutes to lift your hips into a straight line.
- Lower slowly with control.
Tips
- Keep your stomach gently braced — do not arch your back.
- Drive through the glutes, not the low back.
Commonly done as 2 sets of 10–15, daily.
Where this appears in recovery
Bridges is part of 51 recovery programs, most often at the strength & function (weeks 6–12), early recovery (weeks 2–6) and foundation (weeks 0–4) stages, among others. Each program shows how it fits alongside the other movements:
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All exercise guides · Condition guides · Recovery education
These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.