Main Muscles Affected
- Buttocks
- Abdominal muscles
Exercise Difficulty
Easy
Execution of the bridge with raising and lowering of the leg and hip alternately:
- Lie on your back with your knees bent and feet flat on the ground while your arms are at your sides
- Raise your pelvis and tightly squeeze your buttocks
- Maintain the raised position of the pelvis and lift one leg keeping the foot straight over the hip and the leg almost straight
- Slowly, always keeping your hips raised, come down with the straight leg towards the floor without touching it
- Return with your leg up and lower your hips until they touch the ground
- Repeat the same movement with the opposite leg.
- Move the hips as the leg moves up and down
- Keep little tension in the buttocks.
