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Bridging (feet flat)

  1. Lie on your back with both knees bent and your feet flat on the floor. Your knees should be bent about 90 degrees.
  2. Tighten your belly muscles by pulling your belly button in toward your spine.
  3. Push your feet into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line. Keep your hips level.
  4. Hold about 6 seconds as you continue to breathe normally.
  5. Slowly lower your hips back to the floor.
  6. Repeat 8 to 12 times.

Current as of: July 18, 2023

Author: Healthwise Staff
Clinical Review Board: All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

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