| Bridge is a fundamental bodyweight exercise that targets the glutes, hamstrings, and lower back while also engaging the core. It’s great for building posterior chain strength and improving hip mobility.
Step 1: Lie on your back with your knees bent and feet flat on the floor, about hip-width apart. Place your arms by your sides with your palms facing down.
Step 2: Engage your core and glutes, then press through your heels to lift your hips off the ground. Continue rising until your body forms a straight line from your shoulders to your knees.
Step 3: Hold the top position for 1–2 seconds, squeezing your glutes and keeping your core tight. Avoid arching your lower back or letting your knees flare out.
Step 4: Slowly lower your hips back to the starting position with control. Perform 2–3 sets of 12–15 repetitions.
This exercise strengthens the glutes and hamstrings, supports spinal stability, and helps improve posture and functional movement. |
