Hip Bridge

Correct setup should make the working-side glute the main area felt during the hold. During the drill, the hips are rolled upward only until the sacrum comes slightly off the mat. The heels are pressed down into the ledge as the hips are lifted. The hips should be curled off the ground slowly from the starting position. The movement begins by driving one knee toward the chest before rolling the hips upward. A correct hip lift should create a noticeable feeling in the hamstrings. The hips should be rolled upward slowly during the drill. The hip lift should be controlled rather than performed with a sudden arching motion. The hip lift should gently reposition the pelvis rather than become an aggressive crunch. The hip-lift movement produces some hamstring engagement as a secondary effect. The movement begins by lifting the hips and a small part of the low back from the floor. The setup requires the feet to be positioned so the hips can lift into a bridge. The hips should be rolled slightly upward by drawing the belt line or lower abdomen toward the belly button. Losing hamstring engagement usually means the pelvis has dropped out of position.