Bridge on Floor

Bridge on Floor

Difficulty level: Beginner | Muscle Group(s): Abdominals, Core, Glutes, Hamstrings, Spinal Erectors | Modality: Balance, Stability, Strength

Progression 1Progression 2

Benefits

  • Core stabilization.
  • Glute activation.

Preparation

  • Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
  • Activate core by drawing navel towards the spine and squeezing the glutes.

Movement

  • With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
  • Hold and slowly return back to floor, touching floor momentarily then repeat.
  • If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again.