The bridge exercise is an effective way to isolate & strengthen butt (glute) muscles, spine & hamstrings (back of your thigh) and improve core stability.
If you perform this exercise correctly, it will improve your core stability. In addition, it engages abdominal muscles, lower back, and hip muscles and strengthens the core.
Some people called this exercise the hip raise.
This basic bridge exercise is considered safe for those with back issues. If your job is “sit all day” kind, or a sedentary job, waking up your posterior chain can strengthen your core muscles and spine and help keep your posture. It’s a great warm-up exercise as well.
I do it in my bed when I wake up in the morning!
Learn here how to do Bridge Exercise properly – tips, instructions, plus a VIDEO at the end of the article demonstrating perfect technique, start position & movements.
Don’t miss the demonstration video at the end of this article.
What do You need?
You don’t require any equipment except a yoga or padded mat. Avoid doing this exercise on a hard surface, as this can hurt you.
How to Do the Bridge Exercise For Glutes & Hips Correctly?
Start Position: Lie down on your back with your knees bent & hip distance apart, feet under your knees, with the soles of your feet flat on the floor. Walk your heels back as close to your buttocks as possible but make sure your leg shines are perpendicular to the floor. Place your hands & elbows facing down by your sides.
Movement: While tightening your abdominal and squeezing your buttock muscles, slowly lift your hips toward the ceiling by pressing your feet into the floor. The aim is to create a straight line from your knees to your shoulders. Try to pull your belly button toward your spine as you do this. Keep your shoulders on the floor to protect your neck as you lift up. Hold the position at the top for 5-10 full breaths, then slowly return to the start position. This completes one rep. Do the desired number of reps (10-12) and sets (2-3).
Watch this video to learn Bridge Exercise’s correct form & proper technique:
Tips:
(i) In the beginning, try to hold the bridge position for a few seconds as you gain strength. It’s always good to hold the correct position even for a shorter time than to aim longer holding an incorrect position.
(ii) Don’t allow your hips to drop or sag at the top position. If it happens so, lower yourself back on the floor.
(iii) Even if you can raise your hips just a few inches initially, it is still good. Simply lift them a little to activate the muscles. As you continue to perform the bridge exercise, you will build more strength and eventually be able to achieve the full range of motion with time.
(iv) Those with knee discomfort or difficulty bending their knee at 90 degrees should place their feet farther away to begin the bridge.
