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The bridge exercise targets your legs and buttocks and incorporates an element of core stability, making for a well-rounded exercise.

Bridging is great for:

  • Core stability
  • Pelvic stability
  • Weak glutes
  • Weak Hamstrings


  1. Start by lying on your back (palms down for more stability)
  2. Bend your knees and keep your feet flat on the floor, shoulder width apart
  3. Push your feet into the floor, contract your glutes and lift your hips up from the ground until your body make a straight line from your shoulders to your knees (this is the bridge position)
  4. Slowly return your hips to the ground and repeat

To progress

  • Once in the bridge positing grasp your hips and begin marching on the spot, lifting your heels off the ground, alternating between left and right

Progress further

  • Once in the bridge position grasp your hips and straighten one leg (keep your body aligned)
  • Raise your straightened leg towards the ceiling and return it to the aligned position and repeat a set of repetitions