› Bridge Lift

Straight Leg Bridge Lift

Lower Back Strengthening Exercises Video Series

The bridge lift is more of a lower body exercise versus just a back strengthening exercise. However, this version, with the straight legs, will engage more of the lower back than with the bent knees.

So while this is not a typical bridge exercise, it does work the same muscles as a normal lift.

These muscles are the glutes, hamstrings, abominals and of course the lower back.

The primary muscle strengthened in this are your glutes and secondary the hamstrings. But since you are engaging the abs and back as well, it's a great way to strengthen the lower back and work other areas of your body.

For this exericse, you will need an exercise mat and a stepper. If you don't have a stepper, then you need something that will elevate your legs.

You want the surface to be hard, not soft like pillows. Try using a stack of books or a small stepping stool.

Exercise #5 - Straight Leg Bridge Lift

This is a bit more advanced by using the straight legs. So if you start to feel stress on your back, then just bend at the knees and use the steps below.
  1. Lie down flat on your back with your heels on the stepper.
  2. Keep your feet and knees together. 
  3. Place your arms at your sides with the palms down on the floor.
  4. Pushing through your heels, lift your butt up off the mat keeping your shoulders on the mat.
  5. Squeeze the glutes while in the lifted position. Hold for a second and then return to starting position.
  6. Repeat for 10 - 20 repetitions.
Tips: You can place a towel between your knees to ensure they stay together. Be sure to breath while doing this exercise. Exhale as you lift up and inhale as you return to the starting position.

Watch the video below to ensure you are doing the this move correctly. any additional notes here.


Not all mobile devices will display the video correctly. If you are not seeing the full video (or it's not displaying at all), click here to view the straight leg bridge lift on youtube.


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