NutriZaikaExercises

Draft for review. Not yet approved by our dietitian and not for clients. See every position on one page

Get ready

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

The illustration may differ slightly from the real movement. Please read the steps and follow them.

Legs and hipsLevel 1

Glute Bridge

Lying on your back, lift your hips until your body makes a straight line from shoulders to knees.

Working (red)
Buttocks, back of thighs
Helping (amber)
Stomach, lower back
Do
2 to 3 sets of 10 to 12
Rest
45 seconds between sets

Your plan gives your own sets, repetitions and rest. If they differ from these, follow your plan.

Before you start

Reflux? Not within 2 hours of a meal.

Stop and tell us if you get chest pain or tightness, dizziness or feeling faint, sharp joint pain, or breathlessness you cannot talk through.

How to do it

  1. Lie on your back. Knees bent, feet flat and hip-width apart, arms by your sides.
  2. Brace. Tighten your stomach.
  3. Push through your heels and lift your hips. Stop when shoulders, hips and knees make a straight line. Breathe out.
  4. Squeeze your buttocks. Hold 1 second. Do not arch your lower back.
  5. Lower slowly. Take 2 seconds. Breathe in.

Where your hands and feet go

Feet
Flat on the floor, hip-width apart, heels about a hand-length from your buttocks. Knees point at the ceiling. Feet do not move.
Hands
Arms rest on the floor by your sides, palms down. They stay there. Do not push with them.
Body
Head and shoulders stay on the floor. Look at the ceiling.
The movement
Only your hips move: straight up until shoulders, hips and knees are in line, then straight down.

Watch out for

  • Arching the lower back at the top. Stop at a straight line.
  • Pushing through the toes. Keep the weight in your heels.
  • Knees falling apart or together. Keep them hip-width.

Make it easier

Lift only halfway, or hold the top for a shorter time.

Make it harder

Straighten one leg and lift with the other. Change legs each set.

General guidance from NutriZaika for adults in good health. If a doctor is treating you for a condition, check with them before you start. v10 · 14 November 2026