How to do it
Keep your chin slightly tucked to protect your cervical spine.
- 1
Lie on your back with your knees bent and feet flat on the floor.
- 2
Press through your heels to lift your hips off the floor into a bridge position.
- 3
Roll your spine back down to the floor one vertebra at a time.
- 4
Once your hips touch the floor, immediately lift them again to roll into the next bridge.
- 5
Repeat for the desired number of repetitions.
Expert tip
Ensure your hips are fully extended at the top of the bridge to engage the glutes and hamstrings effectively.
Common mistakes
- ✕Dropping the hips abruptly to the floor
- ✕Pushing through the toes instead of heels
- ✕Hyperextending the lower back at the top