Core
Walking Bridge
A dynamic stability exercise that targets the deep core and glutes without the need for additional equipment.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back with your knees bent, feet flat on the floor, and arms resting at your sides.
Engage your core and lift your hips toward the ceiling until your body forms a straight line from your knees to your shoulders.
Lift your right foot off the ground and pull your knee toward your chest while keeping your hips level and elevated.
Lower your right foot back to the starting bridge position with control.
Repeat the same lifting motion with your left foot while maintaining a stable pelvis.
Continue alternating legs in a marching motion for the duration of the set.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Letting the hips sag toward the floor during the transition between legs.
- Pushing the neck into the floor rather than driving through the upper back.
- Moving too quickly which reduces core engagement and stability.
- Allowing the knees to flare out or cave in during the march.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.