If you’ve been skipping out on doing bridges, start making them a part of your workouts now. This seemingly simple exercise can do so much for our bodies besides improve the way we look in our jeans.
Bridges the ability to improve our posture as we strengthen our core, legs, glutes and back. The strength we gain in our glutes will allow us to not only increase our power and performance in sports and daily activities, it will also reduce knee and back pain by developing the muscles in the back of our legs that are usually neglected. (Next time you go for a walk, notice how little you actually use your glutes and hamstrings. Your quads tend to do a lot of the work. Then engage your glutes with every step and notice how much more power you gain in every step.)
I’ve started to include every kind of bridge I can imagine into my workout routine in order to get the gains that I’m seeking. It doesn’t take long to begin seeing improvement with consistent practice (and adding some weight after the motion is nailed down).
Try some of these different bridges in your next workout:
How to do Bridge:
Lie on your back with your knees bent. Place your feet about hip width apart.
Lift your hips off the ground while pushing through your heels until your body is in a straight line from your shoulders to your knees.
At this top position, squeeze your glutes and and engage your core, and hold for 2-5 seconds.
Slowly lower your hips back to the floor and repeat the motion.
Bridge Variations:
(There are various names to these exercises like glute bridges and hip thrusts, depending on the range of motion. I’m just going to keep it simple and intuitive.)
Single Leg Bridge
Start in basic bridge position. Bend or extend your left leg. Lift your hips, pushing through your right heel and contract your right glute. Hold for 1-5 seconds. Slowly lower and repeat the motion.
Feet elevated bridge
Lay on your back with your feet elevated on a chair or bench. Lift your hips, squeezing your glutes and engaging your core at the top position. Hold for 1-5 seconds. Slowly release back down.
 
Single leg elevated bridge
Lay on your back with your right foot elevated on a chair or bench. Raise your left leg. Pressing through your right foot, lift your hips, squeezing your right glute and engaging your core at the top position. Hold for 1-5 seconds. Slowly release back down. Repeat on the opposite leg.
 
Shoulders elevated bridge 
Sit down in front of a bench with your knees bent, resting on your shoulder blades. Lift your hips, squeezing your glutes and engaging your core at the top position. Hold for 1-5 seconds. Slowly release back down.
 
Shoulders elevated single leg bridge
Sit down in front of a bench with your knees bent, resting on your shoulder blades. Raise your left leg. Pressing through your right foot, lift your hips, squeezing your right glute and engaging your core at the top position. Hold for 1-5 seconds. Slowly release back down.
 
Elevated bridge
Sit down in front of a bench with your knees bent, resting on your shoulder blades. Place your feet on another bench, resting your bottom on the ground. Raise your hips, squeezing your right glute and engaging your core at the top position. Hold for 1-5 seconds. Slowly release back down.

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