How to do it
Position your feet hip-width apart and keep them flat throughout.
- 1
Lie on your back with your knees bent and feet flat on the floor.
- 2
Perform a pelvic tilt by tightening your abdominals and pressing your lower back into the floor.
- 3
Lift your hips off the floor by squeezing your glutes until your body forms a straight line from shoulders to knees.
- 4
Hold the bridge position for a few seconds, then slowly lower your hips back to the floor.
- 5
Repeat for the desired number of repetitions.
Expert tip
Engage your glutes and core muscles to lift your hips, rather than pushing from your feet, to ensure proper form and muscle activation.
Common mistakes
- ✕Arching the lower back at the bridge top
- ✕Lifting the hips too quickly with momentum
- ✕Allowing the knees to splay outward