MUSCLES IT WORKS

Gluteals (Butt), Hamstrings (Back of Upper Legs), Core (Abdominals & Low Back)

HOW TO DO IT

Lie on the ground with your feet about hip-distance apart and your heels as close to the hips as possible. Rest your hands, palms facing down, on the ground or mat, next to your hips. Your head should stay rested on the ground and your upper back should gently press into the ground throughout the exercise. Exhale as you push your arms into the ground and squeeze your butt to help lift your hips straight upward towards the ceiling. Inhale as you lower your hips back towards the ground. Continue lifting and lowering or lift and hold for a set amount of time before lowering back to the ground.

SETS & REPS
Do 1 to 3 sets of 15 to 20 repetitions (reps)

TIME
Do 1 to 3 sets at 30 to 60 seconds per set.

WEIGHT OR RESISTANCE
None needed (just use your body weight)

EQUIPMENT NEEDED
Mat; stability ball; 5- to 10-lb. dumbbells (all optional)

DON'T DO THIS MOVE IF
you have neck problems.

HOW TO CHALLENGE YOURSELF OR PROGRESS

If you can do 2 additional repetitions per set or complete 60 seconds without getting tired, consider adding repetitions, time, and/or sets.  For example, instead of doing 15 repetitions for 3 sets, do 20 repetitions for 3 sets.


To increase intensity without changing sets or time, you can also add weight:

  • Lying on the ground, cross your arms over your chest or straighten your arms (directly above your shoulders) towards the ceiling. By removing your hands from the ground, you'll increase the load put on your legs.
  • Hold one dumbbell (5- to 10-lb.) in each hand. Place  a dumbbell on each  hip with your palms facing in toward your body.
  • You can also increase the intensity by doing the hip bridge with one foot lifted off the ground or with both feet on a stability ball.

RELATED STORY:

Lunge + Shoulder Raises + Bridge

 

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