Form cues
- Squeeze glutes at the top
- Keep knees aligned with hips
- Do not overarch lower back
- Press evenly through feet
Exercise
Bridge Pose (Setu Bandhasana)
Waist, body weight
A yoga pose that stretches and activates the glutes, lower back, and hip flexors.
Target: glutes. Also works: hamstrings, spinal erectors, hip flexors.
Steps
- Lie on your back with your knees bent and feet hip-width apart.
- Place your arms at your sides, palms down.
- Press through your heels and lift your hips upward.
- Hold the pose, engaging your glutes and core.
- Lower your hips back to the starting position.
Common mistakes
- Arching the back excessively
- Letting knees fall outward or inward
- Not engaging the core
Breathing
Exhale as you lift hips, inhale as you lower down.
In the app, search for Bridge Pose (Setu Bandhasana) and add it to a workout.