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Foundationbeginner
Double-Leg Bridge
A simple double-leg glute bridge to build hip power and posterior-chain strength with zero spinal load.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2
- Reps
- 10–12
- Intensity
- RPE 4–5
- Rest
- 45 s
Bone load
Spine
Hip
Wrist
Equipment
Bodyweight
Written exercise guide
Double-Leg Bridge
Set up
- On your back, knees bent, feet flat hip-distance apart, arms at sides.
Movement cues
- Squeeze the glutes and press the hips up
- Keep ribs down and core gently braced
- Lower slowly
Avoid this
- Arching through the low back instead of the hips
- Rushing the lower
Safety
Drive from the glutes, not the low back.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.