Bridging

Bridging

Purpose: Strengthen glutes and core while promoting hip extension control.

Equipment: None.

How to do it:
1) Lie on your back with knees bent and feet flat, hip-width apart.
2) Gently brace your abdomen.
3) Press through your heels and squeeze glutes to lift hips until shoulders–hips–knees form a straight line.
4) Hold briefly, then lower slowly without dropping.

Tips:
- Avoid arching your low back; think “ribs down.”
- Keep knees aligned over toes.

Dosage: 3 sets of 10 reps (or seconds/holds if that is how your therapist prescribed it). Rest 30–60 seconds between sets.

Progression:
- Increase hold time.
- Progress to marching bridges or single-leg variations only when cleared.

Comfort and safety:
Move slowly and stay in a comfortable range. A mild stretch or light muscle fatigue is okay; sharp pain is not.
Stop and contact your care team if you notice increasing swelling, redness, warmth, drainage, fever, or new/worsening numbness/tingling.
Follow any post-op precautions, lifting limits, and motion restrictions given by your surgeon or therapist.