Bridge of hips on a bench

Lift the pelvis by extending the hips until the trunk and thighs form a stable line. Lower slowly instead of dropping the hips. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in hamstrings, glutes and hip flexors and quadriceps; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist. Make sure the bench is stable and that the shoulders, pelvis or feet do not shift during the set.