The bridge with heels raised is a strengthening exercise that targets the gluteal muscles, particularly the gluteus medius, while also engaging the core. It helps improve hip stability and control, which are important for lower limb strength and movement.
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This exercise is commonly used in the mid to later stages of rehabilitation when strength and control are being rebuilt.
How to perform the bridge with heels raised
- Place a resistance band around your knees if required.
- Lie on your back with your heels elevated on a bench or step.
- Keep your feet hip-width apart and your arms by your sides.
- Lift your hips up into a bridge position.
- Keep your knees pushed slightly outward against the band.
- Hold briefly at the top.
- Lower your hips slowly back down under control.
- Repeat for the required number of repetitions.
Key points
- Keep your movement controlled throughout
- Do not over-arch your lower back
- Maintain tension through the glutes
- Keep your knees aligned and pushed slightly outward
- Lower slowly under control
This exercise forms part of our calf strain, ankle sprain and ankle fracture rehabilitation programs, helping to build strength and control before progressing to more demanding activities.
