Bridge
The bridge exercise can be used for glute and hamstring strengthening after injuries to the hip or knee etc, or for buttock 'toning' exercises.
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.
