Bridge

How to do it

Lie on your back with your knees bent and feet flat on the floor hip-width apart. Rest your arms at your sides. Press through your heels and squeeze your glutes to lift your hips off the floor until your body forms a straight line from shoulders to knees. Hold for a count, then slowly lower your hips back down. Keep your core engaged and avoid overarching your lower back.

1. 1Lie on your back with knees bent and press through your heels, lifting your hips until you feel your glutes contract
2. 2Keep your core engaged and ribs down so the movement comes from your hips, not your lower back
3. 3Pause at the top and squeeze your glutes before lowering with control

Common mistakes

• ×Don't push through your toes or let your knees flare out; keep them aligned over your feet
• ×Avoid arching your lower back or thrusting your hips too high
• ×Don't rush the lift; focus on quality contractions over quantity

Muscles worked

The bridge mainly works the glutes, with the obliques, lower back, upper abs, and hamstrings assisting.

• GlutesPrimary
• ObliquesSupport
• Lower BackSupport
• Upper AbsSupport
• HamstringsSupport
• Lower AbsMinor
• QuadsMinor