All exercises
Bridge
Bridge teaches glute activation and pelvic control with minimal equipment and a simple setup. Many coaches use it as a "wake up the hips" drill before harder strength or speed work.
Instructions
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Place arms by the sides. Engage the core and squeeze the glutes to lift the hips until the body forms a straight line from shoulders to knees. Lower the hips slowly and under control back to the starting position.
Avoid Common Mistakes
• arching the lower back instead of using the glutes
• pushing through the toes instead of the heels
• letting the knees fall inward
• rushing the movement
Variations
• with pause at the top
• single-leg
• slow controlled lowering
• alternating leg lifts
• increased repetitions
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
mat, none