Bridge (on knees)

Cómo hacer el Bridge (on knees)

1. 1Kneel on a mat with your knees hip-width apart and your torso upright, padding the knees with a folded towel if needed.
2. 2Brace your abdominals and tuck your pelvis slightly so your lower back stays neutral, not arched.
3. 3Lower your hips and shins so you settle back over your heels, keeping your torso tall and core tight.
4. 4Drive your hips forward and squeeze your glutes and quads to push up into a straight line from knees to shoulders.
5. 5Hold the top position for a moment, keeping your abs braced so your ribs don't flare and your back doesn't overextend.
6. 6Lower your hips back under control to the start, resisting the descent with your core.
7. 7Repeat for your target reps, keeping the movement smooth and the spine neutral throughout.
8. 8Finish the set, then sit back over your heels and release to rest.

Consejos de técnica

• Keep your abs braced the whole time so the work stays in the core, not the lower back.
• Move through your hips rather than your spine — think hip extension, not back arching.
• Keep your neck long and gaze forward to avoid craning your head as you bridge.
• Use a mat or folded towel under the knees to stay comfortable and maintain good positioning.
• Control the lowering phase as deliberately as the lift to keep constant tension on the abs.

Errores comunes

• Overarching the lower back at the top instead of bracing the abs, which shifts load off the core and strains the spine.
• Letting the ribs flare upward, which breaks the straight knee-to-shoulder line and reduces abdominal tension.
• Rushing the reps with momentum rather than controlling the descent, which cheats the core out of the work.
• Letting the hips sag or drop early on the way down, losing the brace and the line.
• Kneeling on a hard floor without padding, which causes knee discomfort and ruins your form.

Preguntas frecuentes