How to Do the Bridge Exercise: Proper Form, Variations, and Common Mistakes
Also Known As: Hip raise, glute bridge
Targets: Glutes, abs, and hamstrings
Equipment Needed: Mat, if desired
Level: Beginner
The bridge exercise strengthens your glutes (butt) and hamstrings (back of the thigh) while enhancing core stability. It's easy to add into a strength training workout, can be used as a warm-up, and is even a good rehab exercise for improving core and spinal stabilization.
How to Do the Bridge Exercise
Watch Now: The Basic Bridge Exercise for a Better Butt
Find an open space on the floor and lie on your back, using a mat if you have one. Rest your hands at your sides, bend your knees, and place your feet flat on the floor, beneath your knees.
- Tighten your abdominal and buttock muscles by pushing your low back into the ground.
- Raise your hips to create a straight line from your knees to your shoulders.
- Squeeze your core and pull your belly button back toward your spine.
- Hold for 20 to 30 seconds.
- Lower the hips to return to the starting position.
Benefits of the Bridge Exercise
If you're looking for a move to add to your strength routine that works your core and butt, the basic bridge is a great place to start. This exercise also helps strengthen the erector spinae, which runs the length of your back from your neck to your tailbone.
A basic bridge stretches the stabilizers of the posterior chain, including your hip abductors, gluteus maximus, and hamstrings. As antagonist stabilizers for the bridge move, the rectus abdominis, obliques, and quadriceps get a workout as they maintain stability.
Like many full-body and core stretching exercises the therapeutic effects of bridge exercises can be enhanced by the use of workout sandbags, especially in the case of more rarely used muscles.
Your power and strength will generally improve as these muscle groups get stronger. A strong core will also improve your posture and can help ease lower back pain. In fact, as long as you have good form, bridge exercises are generally safe for people with chronic back problems and can even aid in pain management.
Other Variations of the Bridge Exercise
There are a few different ways to do a bridge exercise, depending on your fitness level and exercise goals.
Elevated Feet
If you'd prefer to do the basic bridge with some support under your feet, try the elevated bridge. For this variation, you'll need an inflatable exercise ball.
- Begin in the starting position for the basic bridge with the exercise ball at your feet.
- Place your heels on the top of the ball.
- Raise your pelvis as you would in the basic bridge.
- Keep your core engaged throughout the movement.
We've tried, tested, and reviewed the best exercise balls. If you're in the market for an exercise ball, explore which option may be best for you.
Straightened Legs
Another version is the straight-legged bridge. While performing the bridge with straight legs rather than bent knees is usually a challenge, adding in an exercise ball to support your legs can actually make it a bit easier.
Remember to keep your abdomen engaged and your arms at your sides to support your weight and prevent back strain.
Single-Leg Bridge
If you want to take the basic bridge up a level, try the single-leg bridge—either with or without an exercise ball. This option better activates your trunk muscles.
- Begin in the starting position for a basic bridge.
- Raise your left leg as you raise your pelvis up.
- Hold, then lower your hips back down to the floor, keeping the leg raised.
- Switch to the right side.
Single-Leg Bridge Exercise With Lowered Leg
This exercise adds even more intensity to the single-leg bridge by incorporating leg movement while the pelvis is in the raised position.
- Begin in the starting position for a basic bridge.
- Raise your left leg as you raise your pelvis up.
- Lower the left leg until it's almost touching the floor, while keeping the pelvis in the raised position.
- Lift the leg back up and hold before lowering your hips back down to the floor.
- Switch to the right side.
Bridge March
If you're getting bored with the basic move and have mastered the single-leg bridge, try the bridge march next.
- Begin in the starting position for a basic bridge.
- As you raise your pelvis up, lift your left leg, bringing your knee close to your core.
- Lower your left leg back down, then raise your right leg, bringing your knee to your abs.
Common Mistakes
Avoid these postural issues when performing a basic bridge.
Raising Your Hips Too High
Avoid raising your hips too high, as hyperextending your lower back can lead to strain. Keeping your abdominals engaged will ensure you don't arch your back excessively.
Allowing the Hips to Sag
If you find your hips are dropping as you try to hold the bridge position, lower your pelvis back down to the floor. When you're first starting out, you may need to hold the bridge position for only a few seconds at a time until you build up strength.
Safety and Precautions
If you have certain health conditions or injuries or are recovering from illness or surgery, you may need to avoid exercises that work your core, knees, lower back, or glutes until you've healed. It's best to avoid bridge exercises if you:
- Are in the final stages of pregnancy, have just delivered, or have a condition known as diastasis recti
- Are healing from surgery or an injury involving your back, abdomen, pelvis, hip joints, knees, or ankles
- Have an abdominal hernia or another condition related to the muscles and tissue in your abdomen
Check with your doctor before you start a workout or add moves like bridges to your current routine. Stop if you feel pain in your lower back or hips. While you may experience a burning sensation with first starting a new exercise, doing a bridge should not hurt.
If you're new to exercise, begin with 10 reps. As you get stronger, aim to work up to three sets of 25 reps. When doing a more difficult modification, two sets of 15 reps each can help you work the muscles harder without damaging them.
Try It Out
Try the basic bridge with other strength training exercises such as:
Yoon JO, Kang MH, Kim JS, Oh JS. Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study. Braz J Phys Ther. 2018;22(2):161-167. doi:10.1016/j.bjpt.2017.09.005
Yoon JO, Kang MH, Kim JS, Oh JS. Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study. Brazilian Journal of Physical Therapy. 2018;22(2):161-167. doi:10.1016%2Fj.bjpt.2017.09.005
Santos MS, Behm DG, Barbado D, DeSantana JM, Da Silva-Grigoletto ME. Core endurance relationships with athletic and functional performance in inactive people. Front Physiol. 2019;10. doi:10.3389/fphys.2019.01490
Chang WD, Lin HY, Lai PT. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619