Bridge (B, I, A)

BRIDGE   This versatile exercise targets stabilizing muscles in the posterior chain—back, glutes, and hamstrings. With proper cueing, Bridge can also be a core bracing exercise that targets all the muscles that wrap around the mid-section.

1. Lie on your back, knees bent, feet flat on floor and hip distance apart in line with ankles, and toes straight ahead or turned out slightly. Place arms at your sides, palms down.
2. Tighten muscles around mid-section (as if expecting a punch to the gut), press feet into the floor and lift hips until knees, hips, and shoulders form a straight line. Contract glutes at the top of the movement. Avoid over-extending hips and spine. Hold for 20 to 30 seconds.

Bridge Variations – Keep in mind the notes and cues for Bridge (above) while adding the variations (below).

Note: Uni-lateral (single-leg) variations are advanced and should only be attempted after bi-lateral Bridge positions are mastered with good form.

1. Bridge (B)
2. Single-Leg Bridge (A)
3. Bridge from Stability Ball (B)
4. Single-Leg Bridge from Stability Ball (A)
5. Elevated Bridge from Stability Ball (I)
6. Elevated Single-Leg Bridge from Stability Ball (A)
7. Elevated Straight-Leg Bridge from Stability Ball (B)
8. Elevated Straight-Leg Single-Leg Bridge from Stability Ball (A)