Setup
Sit on the floor with your upper back against a bench, knees bent and feet flat on the ground hip-width apart. Place a dumbbell horizontally across your hip crease and hold it in place with both hands.
How to do it
- Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees
- Squeeze your glutes hard at the top and hold for one second
- Keep your chin tucked and ribcage down throughout the movement
- Lower your hips with control until they hover just above the floor
- Keep the dumbbell stable by maintaining firm hand pressure throughout
Watch out for
- ✗Overextending the lower back at the top instead of using the glutes to create the bridge
- ✗Pushing the hips up too high so the knees drift forward past the toes
- ✗Letting the dumbbell roll or shift position during the movement