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Exercise Library / Bridge

Bridge

The bridge lifts your hips from the floor while your shoulders and feet stay down.

Strength Training

What this exercise does

The bridge lifts your hips from the floor while your shoulders and feet stay down. It warms up your glutes and back, and it teaches your trunk to form a straight line from shoulders to knees.

At a glance

Muscles worked
Glutes, Core
Experience
Beginner
Equipment
No Equipment

How to do it

  1. Lie on your back with your knees bent and feet flat, hip-width apart, heels close to your hips.
  2. Rest your arms by your sides, palms down.
  3. Press through your heels and lift your hips until your body makes a line from shoulders to knees.
  4. Hold for 2 to 3 seconds, tightening your glutes.
  5. Lower slowly. Do 8 to 12 reps.

Common mistakes

  • Pushing the hips so high that the lower back arches.
  • Pushing through your toes instead of your heels.
  • Letting the knees fall apart or together.

Make it easier or harder

Make it easier

Lift only a few inches, or place a small pillow under your hips.

Make it harder

Hold the top for 10 seconds, or lift one foot off the floor at the top.

Keep it safe

Keep your neck relaxed. If you feel it in your hamstrings, pull your heels a little closer.

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