Bridge Pose
Setu Bandha SarvangasanaHip extension without spinal compression — the gentlest way to teach glutes to fire before you load them.
- 01Lie on your back, knees bent, feet hip-width and close to the hips.
- 02Press the feet down and lift the hips, driving through the heels.
- 03Squeeze the glutes at the top without flaring the ribs.
- 04Hold 20–30 seconds or perform slow reps.
- 01Finish with the glutes, not by arching the lower back.
- 02Knees track forward — don't let them splay.
- 03Ribs down throughout.
- 01Hyperextending the lumbar spine instead of extending the hip.
- 02Feet too far from the hips, making it a hamstring cramp.
- 03Pushing into the neck.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.