Bridge (on knees)

Bridge (on knees)

The Bridge (on knees) is a versatile exercise that primarily targets the glutes and hamstrings while also engaging the core and lower back muscles. This exercise is particularly beneficial for those looking to strengthen their posterior chain, improve overall stability, and alleviate lower back pain. To perform the Bridge (on knees), start by kneeling on a comfortable surface, like a yoga mat. Position your knees directly under your hips and place your hands on the mat beside you for support. Engage your core and gently tilt your pelvis backward, tucking your tailbone underneath you. From this starting position, begin the exercise by pressing your hips upward, using your glutes and hamstrings to lift your body off the ground. Ensure that you maintain a straight line from your knees to your shoulders, avoiding any arching or sagging in the lower back. Focus on squeezing your glutes at the top of the movement for an added contraction. Hold the bridge position at the top for a few seconds, feeling the activation in your glutes and hamstrings, before lowering your hips back to the starting position. Aim to perform this exercise for about 8-12 repetitions, gradually increasing the number as you gain strength and stability. By incorporating the Bridge (on knees) into your workout routine, you can enhance lower body strength, enhance overall stability, and improve your posture. As with any exercise, it's essential to maintain proper form, breathe consistently throughout the movement, and listen to your body for any cues of discomfort or pain. Remember, it's always a good idea to consult with a fitness professional to ensure this exercise is suitable for your specific needs and abilities.


  • Start by lying on your back with your knees bent and your feet flat on the ground, hip-width apart.
  • Place your hands on the floor beside your hips, palms facing down.
  • Engage your core and glutes as you press through your heels to lift your hips off the ground.
  • Continue lifting until your body forms a straight line from your knees to your shoulders.
  • Pause for a moment at the top, making sure to keep your core engaged and your glutes squeezed.
  • Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your glutes and core muscles throughout the exercise.
  • Maintain a controlled pace and avoid rushing through the movement.
  • Breathe deeply and exhale as you lift your hips off the ground.
  • Keep your neck and shoulders relaxed during the exercise.
  • Incorporate variety by adding resistance bands or weights to increase intensity.
  • Ensure your knees remain aligned with your hips throughout the exercise.
  • Gradually increase the duration or number of repetitions as you become comfortable with the movement.
  • Combine the bridge exercise with other lower body exercises for a well-rounded workout.
  • Pay attention to proper form and alignment to prevent any strain or injury.
  • Stretch your hip flexors and hamstrings before and after performing the bridge to improve flexibility.


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