Bridge (on knees) Exercise Images
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Bridge (on knees)
Target Muscles
Primary:
Secondary:
Equipment Required
Exercise Type
Reps Only
How To Do
Start kneeling with your forearms on the floor, elbows under your shoulders, and knees bent at 90 degrees. Engage your core and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees, then lower back down. Keep your hips level and avoid arching your back throughout the movement.
Step-by-Step Instructions
- Begin by kneeling on the floor with your forearms resting on the ground, elbows directly under your shoulders, and hands clasped together.
- Keep your knees bent at a 90-degree angle and your feet resting flat on the floor.
- Engage your core muscles and squeeze your glutes to lift your hips upward, creating a straight line from your shoulders to your knees.
- Hold the position at the top for a moment, ensuring your glutes and core remain engaged.
- Slowly lower your hips back down to the starting position.
- Repeat the movement for the desired number of repetitions.
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Frequently Asked Questions
- What muscles does the Bridge on knees target?
- The Bridge on knees primarily works the glutes, helping to build strength and stability in the hip area. It also engages the lower back and abs as secondary muscles, supporting core stability and posture.
- Do I need any equipment for the Bridge on knees exercise?
- No equipment is required for the Bridge on knees it's a bodyweight movement you can perform anywhere. A yoga mat or soft surface can make the exercise more comfortable for your knees and forearms.
- Is the Bridge on knees suitable for beginners?
- Yes, this exercise is beginner-friendly because it uses body weight and has a controlled range of motion. It's a great starting point for building glute and core strength without overloading the lower back.
- What are common mistakes to avoid when doing the Bridge on knees?
- Avoid arching your lower back and dropping your hips, as these can reduce effectiveness and increase injury risk. Keep your core engaged and maintain a straight line from shoulders to knees throughout the lift.
- How many sets and reps should I do for the Bridge on knees?
- Start with 2–3 sets of 10–15 repetitions, focusing on slow, controlled movements. As your strength improves, you can increase the reps or add an isometric hold at the top for 5–10 seconds.
- What are the benefits of doing the Bridge on knees?
- This exercise strengthens the glutes, improves core stability, and supports a healthy lower back. It’s also useful for mobility and recovery, making it suitable as both a warm-up and a rehab-friendly movement.
- Are there variations or progressions for the Bridge on knees?
- Yes, you can progress by holding the bridge position longer, adding resistance with a band around your hips, or performing a single-leg bridge on knees for more challenge. These variations engage the muscles more intensely and improve balance.