Bridge Exercise Form: How to Protect Your Back and Strengthen Your Core the Right Way
Bridges are a simple move with big benefits—if your form is right. Here’s how to fix common mistakes and get more from every rep.
Why Bridges Are a Postpartum Power Move
The bridge (aka glute bridge) is one of the most useful exercises for glute strength, pelvic stability, and low-back support. For many moms navigating pregnancy and postpartum changes—rib flare, anterior pelvic tilt, and core changes—bridges can help restore better alignment and movement patterns.
- Targets the glutes (your body’s primary hip stabilizers)
- Teaches rib–pelvis control for healthier posture
- Can be scaled from early recovery to stronger training phases
Pairing posture-friendly exercises with supportive apparel can reinforce good mechanics. See how the Embrace Bra is designed to gently cue better alignment without front-chest compression.
The #1 Bridge Mistake (and Why It Happens)
The most common form error we see is lifting with a flared ribcage and arched low back. On video, this looks like the ribs “popping up” and the pelvis tipping forward as you rise. It often comes from habitual posture, tight hip flexors, and a core that hasn’t relearned its job after pregnancy.
Why it matters: when ribs flare and the back takes over, glute activation drops and low-back strain increases. You’ll feel the work in your back instead of your butt and hamstrings—and you’ll miss the whole point of the exercise.
How to Do a Bridge Correctly (Step by Step)
- Set your stance: Lie on your back with knees bent, feet hip-width, heels about a hand-length from your sit bones. Arms by your sides.
- Exhale and “stack” ribs over pelvis: Think “ribs melt down.” Your lower ribs gently drop toward your pelvis as you exhale. You should feel your front ribs settle without bracing or doming.
- Light core and pelvic floor: Gentle 20–30% engagement (think “zip up” without holding your breath).
- Drive through your heels: Push the floor away and lift your hips until your body makes a straight line from shoulders to knees. Keep the ribs down and pelvis neutral—no arching to “get higher.”
- Pause and breathe: One full breath at the top, then lower with control. Aim for 2–3 sets of 8–12 smooth reps.
Quick cue: If you feel it mostly in your low back, bring your ribs down on the exhale, press more through the heels, and imagine your tailbone reaching toward your knees as you lift.
Form Check You Can Run in 10 Seconds
- Breath first: Long exhale; ribs soften down.
- Neutral pelvis: No aggressive tucking or arching.
- Heels heavy: Feel hamstrings + glutes, not low back.
- Top position: Straight line shoulder-hip-knee, not a backbend.
How to Scale Bridges for Your Season
Make It Easier
- Shorter range (lift to 50–75% height)
- Hands press lightly into the floor to learn rib control
- Pause at the bottom to re-cue breath and setup each rep
Make It Stronger
- Tempo bridges: 3-second up, 3-second down
- Marching bridge: Hold the top and alternate small knee lifts without losing rib–pelvis position
- Single-leg bridges: Only when you can keep hips level and ribs quiet
Posture, Pregnancy & Postpartum: Why Alignment Matters
During pregnancy, your center of mass shifts and the ribcage often widens, which can lead to rib flare and anterior pelvic tilt. After birth, tissues need time and smart loading to recover. Exercises that coordinate breath, ribs, and pelvis—like bridges done well—help retrain core synergy and everyday posture.
Safety Note: If you have pain, prolapse symptoms, or diastasis concerns, consult a pelvic health PT for individualized guidance.
Common Questions
Should I tuck my pelvis?
Aim for neutral rather than a hard tuck. Over-tucking can shut off the glutes and overwork hamstrings. Use your exhale to bring ribs down, then lift without losing that alignment.
Where should I feel it?
Primarily in the glutes and secondarily the hamstrings—not your low back.
Your Next Step
- Save or share this guide before your next workout.
- Explore our posture tips and exercise library for moms.
- Learn how the Embrace Bra offers gentle postural cues you can wear all day.
References & Further Reading
- Lehecka B. Building a Better Gluteal Bridge: EMG insights and setup choices.
- Hirose N et al. EMG during bridge exercises across knee angles and intensities.
- El-Mekawy H et al. Deep core stability program for postpartum diastasis recti.
- LoMauro A, Aliverti A. Pregnancy respiratory physiology and ribcage expansion.
- Bø K, Nygaard I. Pelvic floor training vs breathing-only approaches for UI.
- APTA Pelvic Health: Patient guide to pelvic floor exercise and care.