The bridge is a great exercise for strengthening your glutes as well as your hamstrings, back and core.

Set up

Start by lying on your back with your knees bent and feet flat on the floor and hip-width apart.  Your arms should be down by your sides with your palms facing down.


Slowly lift your hips toward the ceiling as high as you comfortably can. You ideally want your body to form a straight line from your knees to your shoulders at the top of your bridge. If you’re not able to get all the way up, that’s fine, just try to lift a bit higher each time.

Hold the bridge position for 5-10 seconds.


  • Be careful not to lift your hips too high as hyperextending your back can lead to strain.
  • As you lift your hips off the floor, you want to be transferring your body weight to your heels and shoulder blades and not to the back of your neck.
  • The goal of this exercise is to feel it in your glutes.
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