Bridge

The Bridge is an exercise that works the core and also the back of the legs, or the hamstrings. This is a great movebeginnerbridgement to do instead of the traditional “leg curl” machine, because you have to use your body for support and control, and with your heels on the ground you are able to produce force through the ground.

1. Start by lying on the ground
2. Bend the legs, bringing the feet toward the buttocks and flat on the floor
3. Lift the toes off the ground so the weight is going through your heels
4. Raise the hips off the ground, pushing your belly button up to the ceiling
5. At the top position, the body from the knees to the shoulders should be in a direct line
6. Hold the top position for a two count and return back to the start position
7. Work to never let the hips touch the ground once you start the drill.
8. For advanced movement

a. Use 1 Leg; keeping one leg on the ground, take the other leg and straighten, push up to the ceiling. Make sure to keep your hips square, not letting the body rotate.

b. You can also do the bridges from a Stability Ball for advanced work.

• Intermediate: 2 x 8 Each Leg
• Advanced: 3 x 10-12 (can build to one leg on ball, doing 3×10 with each leg)