Puentes
Starting Posture
Start by lying on your back with your knees bent and feet flat on the floor. Place your arms by your sides with palms facing down.
How to Exercise
Engage your core muscles and press through your heels to lift your hips off the floor, creating a straight line from your shoulders to your knees. Hold this position for a few seconds, then lower your hips back down to the starting position.
Breath Control
Inhale as you lower your hips down and exhale as you lift your hips up.
Common errors
Common errors include lifting the hips too high, allowing the knees to splay outwards, or sagging in the middle. Make sure to adjust your alignment as needed.
Weights
This exercise is typically done with bodyweight only, but you can add resistance by placing a weight plate or using a resistance band across your hips.
Grips
Variations
To make the exercise more challenging, you can perform single-leg bridges or elevate your feet on a bench. You can also try holding a weight on your hips or introducing pulsing movements at the top of the bridge.
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
Keep your neck relaxed and avoid straining your lower back by squeezing your glutes as you lift your hips up. Focus on maintaining proper form throughout the exercise.
Cautions
Avoid overarching your lower back or allowing your knees to collapse inward. If you experience any pain or discomfort, discontinue the exercise.