1. Lie on your back with the knees bent at 90 degrees and the palms flat on the ground.
2. Pushing through the heels, raise the hips as high as possible using the gluteal muscles. Move solely around the hip joint and keep the lower back in a neutral position.
3. Hold the bridge in the top position for a moment, then lower the hips to starting position.
Primary: gluteus maximus
Secondary: Hamstring (biceps femoris, semitendinousus, semimembranosus) Erector spinae (spinalis, longissimus, iliocostalis), adductor magnus, adductor longus adductor brevis, gluteus medius, gluteus minimus.