Bridge of the shoulders and glutes and support prone

Lift the pelvis by extending the hips until the trunk and thighs form a stable line. Lower slowly instead of dropping the hips. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of abdominals, glutes and hip flexors, lower back and obliques; match resistance and range to a beginner level and never force a painful repetition.