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Bridges are a glute and posterior-chain exercise where you lie on your back, bend your knees, and lift your hips toward the ceiling. The main movers are the gluteus maximus and hamstrings, with your core and lower back stabilizing the position. Lie with your feet flat and hip-width apart, arms by your sides, then drive through your heels to raise your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes hard at the top and avoid overarching your lower back by keeping your core engaged. Lower slowly rather than dropping down. Keep your knees tracking in line with your feet throughout. Bridges strengthen the hips, support better posture, and counter the weakness that comes from prolonged sitting, and they make a useful warm-up to activate glutes before heavier lower-body work.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.