Bridge (on knees) Exercise Guide
Exercise Profile
- Target
- Rectus Abdominis
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Rectus Abdominis
- Secondary Muscles
- Serratus Anterior, Tensor Fasciae Latae, Obliques, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Kneeling Bridge
How to: Bridge (on knees)
- Begin on your knees and hands, keeping your shoulders directly above your hands.
- Engage your core and press through your knees to lift your hips towards the ceiling.
- Hold the position for a moment while squeezing your glutes.
- Slowly lower back to your starting position and repeat.
Common Mistakes
- Allowing the hips to drop instead of lifting them.
- Not engaging the core muscles adequately.
- Overextending the back instead of using abdominal muscles.
Modifications
- Perform the bridge with a cushion under the knees for additional comfort.
- Lower the range of motion if feeling any discomfort.
Tips
- Keep your core engaged throughout the movement.
- Do not let your hips sag downwards; maintain a straight line from knees to shoulders.
- Focus on squeezing your glutes at the top of the movement.
Bridge (on knees) Alternatives
Tags
core
strength
abs
bridging
beginners
body weight