Strength
Back bridge
A foundational bodyweight movement to enhance spinal mobility, glute strength, and posterior chain flexibility.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back with your knees bent and feet planted firmly on the floor hip-width apart.
Place your arms by your sides with your palms facing down to provide stability during the lift.
Engage your core and press through your heels to lift your hips toward the ceiling until your thighs and torso form a straight line.
Squeeze your glutes at the top of the movement and hold for one to two seconds.
Slowly lower your hips back to the starting position without letting your weight collapse onto the floor.
Maintain a neutral neck position by looking straight up throughout the entire set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively instead of driving through the hips
- Letting the knees cave inward during the ascent
- Pushing with the toes rather than the heels
- Rushing the tempo and losing muscle tension on the descent
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.