How to do Hip Bridges
On the floorFlowing movementBeginner
Hip Bridges is a on the floor flowing stretch for your glutes, hamstrings and lower back.
Step by step
- 1Lie on your back with your knees bent, your feet flat and hip-width apart, and your arms resting by your sides.
What you should feel
Press gently through your feet.
Form tips
- Push through your heels. Knees stay in line with your hips. Squeeze the glutes at the top.
- Let your shoulders stay soft on the floor.
- Move with your breath… nice and slow.
Make it easier
Keep the lift small if your lower back needs a gentler day.
Coming out of it
Lower your hips down one last time… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Hip Bridges with a coach
In BendEase, a voice coach talks you into Hip Bridges, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your glutes and hamstrings.
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