This exercise strengthens the glutes, hamstrings, and core while incorporating a calf activation element. The heel raise adds an extra challenge to stability and lower limb control. It’s useful for improving posterior chain strength, coordination, and endurance, particularly in rehabilitation settings or athletic conditioning.
Progression 1: Double-Leg
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your core and press through your heels to lift your hips, creating a straight line from your shoulders to your knees.
- Once at the top, lift both heels off the ground, rising onto the balls of your feet.
- Lower your heels back down, then slowly return your hips to the floor.
- Complete repetitions as prescribed by your physiotherapist.
Progression 2: Double Leg with Maintained Heel Raise
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Lift your heels off the ground so you are on the ball of your foot before initiating the bridge.
- Engage your core and press through your heels to lift your hips, creating a straight line from your shoulders to your knees.
- Keep a strong, controlled movement as you lower back down, ensuring your heel stays off the floor.
- Complete repetitions as prescribed by your physiotherapist.
Progression 3: Single-Leg with Heel Raise
- Start lying on your back with one foot planted and the other leg extended.
- Engage your core and press through your heels to lift your hips, creating a straight line from your shoulders to your knees.
- Once at the top, lift the heels off the ground, rising onto the ball of your foot.
- Lower your heel back down, then slowly return your hips to the floor.
- Complete repetitions as prescribed by your physiotherapist.
Common Errors
- Letting the lower back arch excessively instead of engaging the glutes.
- Lifting the hips unevenly or letting them drop to one side (especially in the single-leg variations).
- Pushing through the toes instead of using the whole ball of the foot when raising the heel.
- Moving too quickly, leading to loss of control.
Progressions
To make the exercise more challenging, you can:
- Slow down the movement, increasing time under tension.
- Add a resistance band around the thighs for extra glute engagement.
- Hold a weight on your hips for additional resistance.
- Perform the exercise on an unstable surface, such as a foam pad or BOSU ball.
Regressions
To make the exercise easier, you can:
- Keep both feet flat on the floor throughout the movement.
- Reduce the height of the bridge to limit strain.
- Perform the movement without the heel raise to focus on basic glute activation.
- Support the movement by placing your hands on the floor for added stability.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.