To Perform the Basic Bridge Exercise:

1. Begin on your back with your knees bent and feet flat on the floor (Figure 1). From this position squeeze your 'butt' muscles together to ensure proper activation of the gluteal muscle group, and then lift your hips off the floor, bringing your thighs back in line with your trunk (Figure 2).
   
   
2. Although the hamstring muscles on the back of the thigh will also be activated with this movement, it is important to ensure they do not overpower the glute contraction. If you feel the hamstring muscles contracting more than the glutes, it is helpful to bring the heels in closer to the hips and concentrate on squeezing your butt cheeks as you bridge up off the ground.
   
   
3. Hold your hips off the ground for 1-2 seconds, slowly bring your hips back to the floor, and then bridge up once again.
   
   
4. Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.