Fitness Training Exercises

Strength Training - Buttocks
The Bridge

Equipment Required:

None

Starting Position:

Lie on back and bend knees (feet placed shoulder-width apart) and place arms at sides.
Flex the feet so heels are supporting body weight.
Contract abdominal muscles and press the lower back to the floor. This position should be maintained throughout the movement.

Actions To Execute Exercise:

Slowly contract the buttocks and lift the pelvis off the floor no more than 2-4 inches.
Exert pressure through the heels of the feet.
Lower pelvis to the floor.

Breathing Technique

Maintain normal, steady breathing.

What The Exercise Does:

Strengthens the buttocks and back of the thighs.

Variations On This Exercise:

Extend one leg slightly for 45 degree angle at knee. Bend other leg similarly and raise foot of second leg above knee of supporting leg. Contract buttocks and raise pelvis off floor.
For a more advanced variation, place the heel of one leg on a chair or bench and hold the other leg in the air. Position body so that the knee of the supporting leg is above hips and the calf and thigh forma 90 degree angle. Execute exercise.

Precautions / Contraindications

Do not arch your back as you raise the pelvis. Upper and middle back remain on the floor while the lower back remains straight.
Do not jerk the pelvis up and down; use only slow and controlled movements.
This exercise may be contraindicated for some individuals with back, hip or knee problems or during pregnancy.

Fitness Training Tips:

Maintain contracted abdominal muscles and a straight lower back throughout the movement.
Be sure to lift the pelvis only. Exercise should be felt mainly in buttocks and back of thigh (hamstrings).