Video: The glutes exercise you need to know about By Mayo Clinic Staff Share Facebook Twitter Print details Although it may seem like having a desk job would be easier on your body, spending long hours sitting can strain your back. Good glutes strength and engagement can help prevent back and knee pain. Watch and learn how to do the bridge move. Adding it to your morning or evening fitness routine will help strengthen your glutes. It'll also help prevent the common forward pelvic tilt that places stress on your lower back. Show transcript The glutes exercise you need to know about Bridge Strengthen your glutes to prevent hip, back and knee pain. Lie on your back, knees bent and feet flat on the floor, your arms resting by your sides. Engage your abs and lift your hips into a bridge position, and then lower your hips to the floor. Engage your glutes and abs equally as you lift and lower. Breathe steadily: inhale to prep, exhale to lift. For an extra challenge, try holding in bridge position for 5 to 10 seconds. Repeat 12 times for up to 3 sets. Expert tips from the Wellness Physical Therapists at the Mayo Clinic Healthy Living Program. Get more healthy action tips delivered daily when you download the Mayo Clinic App. Show references Best back exercises for various populations. American College of Sports Medicine. http://www.acsm.org/about-acsm/media-room/acsm-in-the-news/2011/08/01/best-back-exercises-for-various-populations. Accessed March 13, 2017. VID-20307390