Bridges
Starting Posture
Lie on your back with your knees bent and feet hip-width apart. Place your hands by your sides with palms facing down.
How to Exercise
Press through your heels and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Hold at the top for a few seconds then slowly lower back down.
Breath Control
Inhale as you lower your hips back down and exhale as you lift your hips up.
Common errors
Raising your hips too high or too low, not engaging your glutes properly, and allowing your knees to collapse inward are common errors to watch out for.
Weights
To increase the difficulty, you can place a weight plate or barbell on your hips before lifting.
Grips
Variations
Single leg bridges, feet elevated bridges, and hip thrusts are all variations of the bridge exercise that target the glutes and hamstrings in slightly different ways.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on squeezing your glutes at the top of the movement to fully engage your posterior chain. Make sure to keep your core engaged throughout the exercise to protect your lower back.
Cautions
Avoid arching your lower back excessively, as this can lead to strain. If you feel any discomfort in your lower back, stop the exercise immediately.