The bridge is a very effective exercise used to strengthen the glute muscles that are used in any lifting or hip hinging movements. The glutes are often a forgotten muscle group but are necessary to prevent lower back injuries. This exercise can be done anywhere and progressed by putting your feet on an implement like a bench or stability ball.
Begin by laying supine with your knees bent and your feet flat on the floor, about 12-18” away from your hips. Rotate the tops of your hips back slightly for a neutral spine position, which aligns the lower back and hips. Squeeze your glutes, then push through your heels into the ground as you lift your hips into the air.
At the top of the movement, your knees, hips and shoulders should be in a straight line, and your glutes should be contracted. Maintain this position for 3 to 30 seconds, depending upon your level of experience. Lower your hips and repeat for either time or selected number of reps.