The bridge exercise is a great way to isolate and strengthen the gluteus (butt) muscles and hamstrings (back of the upper leg). If you do this exercise correctly, you also will find that it is a good core stability and strengthening exercise that targets the abdominal muscles as well as the muscles of lower back and hip. Finally, the bridge exercise is considered a basic rehab exercise to improve core and spinal stabilization.
- Lay on your back with your hands by your sides, your knees bent and feet flat on the floor.
- Make sure your feet are under your knees.
- Tighten your abdominal and buttock muscles.
- Raise your hips up to create a straight line from your knees to shoulders.
- Squeeze your core and try to pull your belly button back toward your spine.
- If your hips sag or drop, lower yourself back on the floor.
- The goal is to maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds. You may need to begin by holding the bridge position for a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.