To Perform the Advanced Bridge Exercise:

1. Begin by lying on your back with your knees bent and feet flat on the floor. Squeeze your butt cheeks together to ensure proper activation of the gluteal muscle group. Lift your hips off the floor and extend one leg, the same as the Intermediate Bridge (Figure 1).
   
   
2. Lower your hips and trunk towards the ground and then bridge up once again (Figure 2).
   
   
3. Make sure you maintain the contraction in the gluteal muscle of your support leg, and do not allow your hips or trunk to drop towards the unsupported side as you bridge up and down (Figure 3). Instead, concentrate on holding the hips and pelvis perfectly level (Figure 4).
   
   
4. Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.