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 properly, it will work to improve your core stability. It engages abdominal muscles, lower back, hip muscles and strengthen the core as well.
Some people called this exercise as the hip raise.
This basic bridge exercise is considered as a safe exercise for those having back issues. If your job is “sit all day” kind, or a sedentary type job, waking up your posterior chain can strengthen your core muscles, spine and help with keeping strong 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 VIDEO at end of article demonstrating perfect technique, start position & movements.
Don’t miss the demonstration video at the end of this article.
What 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 yourself.
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 soles of your feet flat on the floor. Walk your heels back as close to your buttocks as possible. Place your hands & elbows facing down by your sides.
Movement: While tightening your abdominal and squeezing 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 shoulders. As you do this, try to pull your belly button toward your spine. As you lift up, remember to maintain your shoulders on the floor so as to protect your neck. Hold the position at the top for 5-10 full breaths, and 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 correct form & proper technique:
(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 shorter time than to aim longer holding incorrect position.
(ii) At the top position, don’t allow your hips drop or sag. If it happens so, lower yourself back on the floor.
(iii) Even if you can raise your hips just a few inches at first, 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 who have knee discomfort or difficulty in bending their knee at 90 degrees should place their feet farther away to begin the bridge.