Project Description


All Videos


All Videos

Do you get back pain and want an easy exercise to help? Do you want better posture and to feel more mobile in your spine? Do you want better strength in your hamstring and glutes and to have less tightness in the front of your hips?

Top tips

  1. Remember your pelvic clock 
    Try to keep your hip bones level. Knowing your pelvic clock will help with this. If you feel it in your back, see if you can tilt your pelvis towards 12 a little more.
  2. It is all in the feet
    Press your heels down into the floor to activate the back of your legs rather than lifting from your back. Your feet should trigger the movement in your hips and spine.
  3. Let your spine move freely
    Rather than peeling off the floor, try to create space. Pull your heels towards your glutes and send your knees over your feet to create space in your hips. Try to go back down by going along the mat rather than just down.
  4. Let your legs do the work
    Feel your body hang off your legs. If your shoulder blades are on the floor and you can breathe this will help.
  5. Go for parallel
    If your knees are falling out to the side, grab a ball and put it between your legs to make your inner thighs work more. If your knees are falling in and touching, wrap a band around your thighs and gently pull it apart. It is all about being active!

We teach people to bridge on their heels because it is easier. You can feel more in the back of your body, have less to control and are less likely to cramp, particularly in your calf! However, if you are a weekend warrior, like to walk a lot, or a simply training to be more functional, you need to get up on the balls of your feet!

By working through your whole foot and calf whilst you are moving into hip extension, you are improving your push off!

Just remember, all the cues are the same but try to keep the toes free! You should be able to wiggle them all the time. Try to also keep the sole of your foot parallel to the floor as you are coming up rather than dropping into the front of your ankle.

Education is key

These exercises are designed for us to give to our clients. If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask please link to a contact form which opens in the same page. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
If you are not sure whether this is for you, simply get in touch. We are here to help!

More exercise videos

Share this exercise, Choose Your Platform!