Straight Bridge

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Intensity Level

How To

This is a more challenging version of the lying glute bridge. In this bodyweight exercise, you will sit up with your legs extended in front of you and your hands by your side. From here, you will push up hard by squeezing your glutes until your hips achieve a neutral position.

Sit on the ground with your legs stretched out in front of you. Your knees should be straight, with your feet about shoulder width apart. Place your palms on the floor on either side of your hips, with your fingers pointing towards your toes. Sit up straight. Your body will now form a right angle, with your trunk perpendicular to your legs. Press down through the hands, tensing the arms as you simultaneously push your hips upwards until your legs and torso form a straight line. Draw the chin up and look towards the ceiling. At this point your bodyweight will be passing through your palms and heels. Pause before reversing the motion and repeating as necessary. Exhale as you press yourself up, inhale as you go down.

Tips

Hand placement

Ensure that your hands are firmly placed on the ground with fingers pointing towards your toes. This will provide stability and support during the movement.

Engage your core

Keep your core muscles engaged throughout the exercise to maintain proper form and protect your lower back.

Squeeze your glutes

Focus on squeezing your glutes at the top of the movement to fully extend your hips and achieve the correct position.

Maintain a straight line

Aim to maintain a straight line from your shoulders to your ankles throughout the exercise, keeping your body in proper alignment.

Controlled movement

Perform the exercise in a slow and controlled manner, focusing on proper form rather than speed.

Breathing

Coordinate your breathing with the movement, exhaling as you press yourself up and inhaling as you lower back down.

Progress gradually

If you find the Straight Bridge too challenging initially, start with a simpler variation such as the Lying Glute Bridge, and progress to the Straight Bridge as you build strength and stability.