Bridge Progression: Basic Bridge

Going through the bridge progression activates your gluteal and back muscles. The basic bridge is the easiest of the progression.

How can I benefit by learning this exercise?

The basic bridge will enable you to work your back and gluteal muscles, while also working your core muscles.

How do I perform this exercise?

Lie on your back with your arms along your sides, your knees bent, and your feet flat on the ground. Push down with your arms and feet as you lift your back and buttocks upward. Only lift upward to the point your knees, hips, and shoulders form a straight line.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 10
• Hold: 5 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Be sure that you feel your gluteal muscles working rather than your hamstring muscles along the back of your thighs. If you feel cramping in your hamstrings, stop the exercise, and resume again with extra focus on your gluteal muscles.

What should I watch out for while doing this exercise?

Avoid lifting your back and buttocks too far upward. Only go until your knees, hips, and shoulders form a straight line. Lifting further than this will arch your back unsafely.