equipment

Bodyweight

sets

3

reps

8-12

rest

60-90 sec

1. Lie on your back on a smooth floor with a towel or slider under each heel.
2. Bend your knees slightly with the feet flat.
3. Press through the heels and lift your hips into a bridge.
4. Keep the ribs down and the glutes squeezed.
5. Rest your arms flat at your sides for balance.

1. Slide both heels away until the legs are almost straight.
2. Keep the hips lifted as the legs extend.
3. Stop before the hips sag towards the floor.
4. Pull the heels back in towards your backside.
5. Return to the bridged start position for the next rep.

Inhale as the heels slide out, exhale as you pull them back in.

• Hips stay high for the whole set.
• Slide out only as far as you can hold the bridge.
• Drag the heels, do not lift them.
• Squeeze the glutes throughout so the lower back stays quiet.
• Do one leg at a time once both legs become easy.

• Letting the hips drop as the legs extend.
• Sliding out further than the hamstrings can control.
• Pushing through the toes instead of the heels.
• Arching the lower back to keep the hips up.
• Doing it on carpet where the sliders will not move smoothly.

From knees bent under a lifted hip to nearly straight legs, hips held up the whole time.