The bridge exercise is a fundamental bodyweight movement designed to strengthen the posterior chain. This exercise primarily targets the gluteal muscles and the hamstrings. It is highly effective for improving glute activation, which is often diminished by prolonged sitting. Consistent practice also enhances core stability and contributes to better spinal support, making it a valuable addition to warm-up and strength-training routines.
Setting Up the Basic Bridge
To begin, lie on your back. Bend both knees so your feet are flat on the floor, positioned about hip-width apart. Place your feet close enough to your body that you can lightly touch your heels with your fingertips; this usually means your shins are angled slightly forward.
Ensure your knees are stacked directly above your ankles, preventing them from collapsing inward or splaying outward. Your arms should rest straight alongside your body, with your palms facing down to provide a gentle base of support. Before lifting, gently engage your abdominal muscles to flatten your lower back slightly against the floor, establishing a neutral pelvic tilt.
Executing the Movement
Exhale as you initiate the upward lift of your hips. Drive through your heels and squeeze your gluteal muscles to lift your pelvis off the floor. Instead of simply thrusting the hips up, imagine peeling your spine off the mat one vertebra at a time, promoting spinal mobility.
Continue lifting until your body forms a straight line running diagonally from your shoulders through your hips to your knees. At the top of the movement, the glutes should be contracted as tightly as possible, achieving maximal hip extension.
Hold this peak position momentarily before starting the descent. As you inhale, slowly and with control, reverse the movement by rolling your spine back down to the floor. Ensure that tension remains in the working muscles throughout the entire repetition.
Maintaining Form and Safety Cues
A common error is pushing the hips too high, which causes the lower back to arch excessively, known as hyperextension. To avoid this, engage your core muscles before and during the lift, which helps stabilize the pelvis and limits the range of motion to a safe, neutral alignment. Additionally, keep your chin slightly tucked toward your chest to maintain a neutral cervical spine and prevent unnecessary strain on the neck.
The knees must remain parallel and aligned with the hips and feet throughout the entire exercise to correctly load the glutes. If the knees splay out or cave in, it signals a lack of control and can place stress on the knee joint. Focus on driving vertically through the feet and heels to keep the knees stable. If you feel the movement primarily in your hamstrings or lower back, reposition your feet slightly closer to your glutes and ensure you are consciously activating the glutes before you lift.