Bridge

Teaching points

• Lay on the floor on your back
  
  
• Bend your knees and place your feet flat on the floor, halfway towards your buttocks
  
  
• Lift the hips and thighs off the floor to form a straight line between your knees and shoulders

Variations & progressions

• Perform with only one foot on the floor
  
  
• Lift the other foot off the floor and straighten the knee so the foot points diagonally to the ceiling

Muscles worked

• Gluteus maximus
  
  
• Biceps femoris
  
  
• Semimembranosus
  
  
• Semitendinosus

Alternative exercises

• Swiss ball bridge
  
  
• Reverse ball bridge
  
  
• Hip extension
  
  
• Hip extension with a resistance band

Related injuries

• Hamstring strains
  
  
• Hamstring origin tendinitis
  
  
• Contusion