1. Position yourself for the exercise: Start by lying on your back on a mat with your knees bent and feet flat on the ground. Ensure your feet are hip-width apart and positioned so that when you bridge up, your knees remain directly above your heels.
2. Prepare the weights: Hold a dumbbell with both hands and place it across your hips. Your palms should be facing down, supporting the dumbbell securely.
3. Engage your core and glutes: Get ready to lift by tightening your core and glutes.
4. Execute the bridge: Press through your heels, squeeze your glutes, and lift your hips towards the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.
5. Hold and squeeze: Pause at the top for a moment, focusing on contracting your glutes and hamstrings.
6. Lower and maintain tension: Slowly lower your hips back down to the starting position without allowing your backside to touch the ground. This maintains tension in the target muscles.
7. Repeat: Repeat for the desired number of repetitions and sets.
Be mindful to perform the exercise with controlled movements, avoiding any jerky motions that could lead to injury. Also, ensure that the dumbbell weight is challenging yet manageable to maintain proper form throughout the exercise.
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