How to do it
Distribute pressure evenly across your fingers and heels at the top.
- 1
Sit on the ground with your legs extended in front of you and your hands placed behind you, fingers pointing away from your body.
- 2
Bend your knees and place your feet flat on the ground.
- 3
Press through your hands and feet to lift your hips up towards the ceiling, squeezing your glutes.
- 4
Drop your head back if comfortable, and hold the bridge position for a few seconds.
- 5
Lower your hips back to the ground and repeat for the desired number of repetitions.
Expert tip
Move slowly into and out of the bridge position, focusing on the stretch and opening of the thoracic spine without forcing the movement.
Common mistakes
- ✕Flaring the elbows outward during the lift
- ✕Hyperextending the cervical spine
- ✕Letting the hips sag below full extension