Bridge with one leg with support in chair

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 abdominals, glutes and hip flexors and lower back; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist. For unilateral variations, complete the same number of repetitions and a comparable range on both sides.