Bridge with extension of knees

Lift the pelvis by extending the hips until the trunk and thighs form a stable line. Lower slowly instead of dropping the hips. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load glutes and hip flexors and lower back without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity.