Starting Position: Lie on your back, face up, knees bent with your arms at your sides. Bring one knee to the chest.
Procedure: Exhale and roll your pelvis to lift your glutes off the ground. Slowly peel your spine off the floor until you create a straight line through your knees, hips & shoulders. Take a small breath, exhale, and reverse the movement pattern slowly to the start position. Complete the prescribed repetitions before repeating on the opposite leg.
Coaching Key: Drive through the heels. Visualize picking your spine off the floor like a beaded neckless. Emphasize the squeeze of the glutes at the top of the bridge. Keep the back flat and the torso engaged throughout the movement.
Feel it: Working the glutes, abdominals, and, to a lesser extent, the hamstrings.
