Bridge Exercise | Glute and Core Strength Exercise for Older Adults

The bridge is a simple but highly functional floor exercise that strengthens the core, glutes, hips, and lower back.
Building strength in these areas supports daily activities such as walking, moving in bed, standing up from a chair or couch, and getting up from the floor.

If you find it difficult to get down onto the floor, you can start with seated core strengthening exercises as an alternative.

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TIPS:

  • Keep your core tight and hips level — avoid letting one side drop.

  • Do not over-arch your back; the lift should come from your hips and glutes.

  • Keep your neck and shoulders relaxed on the floor.

  • Breathe out as you lift, breathe in as you lower.

MUSCLES WORKED:

  • Core (abdominals)

  • Glutes (buttocks)

  • Hamstrings (back of thighs)

  • Lower back

BENEFITS:

  • Builds strength in the hips, glutes, and core.

  • Improves ability to move in bed and rise from low surfaces like the couch.

  • Supports lower back health and posture.

  • Enhances stability and balance for daily activities.

BEGINNER VERSION:

  • Lift your hips only part of the way up (mini-bridge).

  • Hold for a shorter time at the top (1–2 seconds).

  • If floor work is difficult, stick with seated core strengthening exercises instead.

PROGRESSION OF EXERCISE:

  • Hold the bridge position longer at the top.

  • Perform more repetitions or sets.

  • Place a looped resistance band around your thighs (just above the knees) and gently push your knees outward as you lift to add resistance and activate your glutes more.

  • Try a single-leg bridge: lift one foot off the floor while keeping hips level.

  • Add light resistance (e.g., a small weight on your hips) for extra challenge.

How to Do the Bridge Exercise Safely

INSTRUCTIONS:

  • Lie on your back on the floor with knees bent and feet flat, hip-width apart.

  • Place your arms by your sides with palms facing down.

  • Engage your core and slowly lift your hips off the floor until your knees, hips, and shoulders form a straight line.

  • Squeeze your glutes at the top and hold briefly.

  • Lower your hips back down to the floor in a slow, controlled manner.

  • Repeat for the desired number of repetitions.