How do I perform a floor bridge?

The floor bridge is a simple, yet very effective exercise for working the glutes and hamstrings. Lie on your back with your knees bent and feet flat on the floor, slightly apart. Arms are by your sides in a position that is comfortable for you. Slowly push through your heels, lifting your hips off the floor until your body forms a straight line from knees to shoulders. Hold this position, then slowly lower your hips back to the floor. Perform 2-3 sets of 20-25 repetitions.

Tip: Be careful not to lift your hips too high, or allow your lower back to arch during this exercise.

For an added challenge try performing this exercise on a single leg.
Lie on your back with your knees bent and place your feet flat on the ground, shoulder-width apart. Draw-in your navel and contract your glutes. Slowly push through your heels and lift your pelvis off the floor until your knees, hips and shoulders are in-line. Hold the top position for a few seconds and then slowly lower your pelvis back down to the floor.

Continue Learning about Types Of Exercise Programs

The No-Workout Workout
The No-Workout Workout
Ah, the end of another busy day. Your workday is over, your errands are done, and dinner is slowly digesting in your belly. You sit back on the couch ...
Read More
What is kuku?
Jonathan PenneyJonathan Penney
Kuku is a South African dance style that has similarities to Zumba.  This form of exercise is a grea...
More Answers
Do-Anywhere Workout Plan
Do-Anywhere Workout PlanDo-Anywhere Workout PlanDo-Anywhere Workout PlanDo-Anywhere Workout Plan
This 14-move, excuse-proof workout is perfect for you.
Start Slideshow
Dr. Oz: Morning Workout
Dr. Oz: Morning Workout

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.