Form cues
- Press through heels
- Squeeze glutes at the top
- Keep knees aligned
- Avoid over-arching lower back
Exercise
Bridge Pose (Setu Bandhasana)
Waist, body weight
Bridge Pose is a yoga stretch that lifts the hips to activate the glutes and open the chest and hip flexors.
Target: glutes. Also works: hamstrings, lower back, hip flexors.
Steps
- Lie flat on your back with knees bent and feet hip-width apart.
- Place arms alongside your body, palms down.
- Press into your heels to lift your hips off the floor, creating a straight line from knees to shoulders.
- Engage your glutes and hold the top position for several seconds.
- Lower your hips back down in a controlled motion.
Common mistakes
- Letting knees flare outward
- Overarching lower back
- Not engaging glutes
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.