How to Do Hip Bridges?

To perform a hip bridge, you drive your hips up off the floor towards the ceiling as far as you can, pause briefly, and then lower back down slowly.

Steps for Performing a Hip Bridge

Here's a step-by-step guide to performing a hip bridge correctly, incorporating the instructions from the provided video reference:

Starting Position: Lie on your back with your knees bent and your feet flat on the floor. Your arms should be at your sides.
Engage Your Core: Tighten your abdominal muscles. This helps stabilize your body and protects your lower back.
Lift Your Hips: Push through your heels to lift your hips off the floor. Drive them upward as far as you can comfortably go. The goal is to form a straight line from your shoulders to your knees.

According to the reference, you should "drive your hips up off the floor as far as you can get them up to the ceiling."

Pause at the Top: Hold this raised position for a brief pause, usually a second or two. Focus on squeezing your glutes (butt muscles) at the top of the movement.
Lower Slowly: Slowly lower your hips back down to the starting position. Control is key here; avoid letting your hips drop suddenly.

Maintain Proper Alignment: Ensure a straight line from your shoulders to your knees in the top position. Avoid arching your lower back.
Focus on Muscle Engagement: Concentrate on engaging your glutes and hamstrings to power the movement. This will help you get the most out of the exercise.
Controlled Movement: Keep the movement smooth and controlled. Avoid jerky or rushed motions.
Breathing: Breathe in as you lower your hips and exhale as you lift them. Consistent breathing helps you maintain good form.
Progression: As you get stronger, you can try variations such as single-leg hip bridges or adding a weight plate across your hips.

Arching the Lower Back: Avoid over-arching your lower back at the top of the movement. This can lead to back pain.
Rushing the Movement: Perform the exercise slowly and with control to maximize muscle engagement.
Not Engaging the Core: Keep your core engaged throughout the exercise to protect your back.

Hip bridges are a great exercise for strengthening your:

They can help improve your overall stability, posture, and athletic performance.