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Bridging (feet flat)

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  1. Lie on your back with both knees bent and your feet flat on the floor. Your knees should be bent about 90 degrees.
  2. Tighten your belly muscles by pulling your belly button in toward your spine.
  3. Push your feet into the floor, squeeze your buttocks, and lift your hips off the floor until your shoulders, hips, and knees are all in a straight line. Keep your hips level.
  4. Hold about 6 seconds as you continue to breathe normally.
  5. Slowly lower your hips back to the floor.
  6. Repeat 8 to 12 times.

Current as of: November 9, 2022

Author: Healthwise Staff
Medical Review:
Adam Husney MD - Family Medicine
Kathleen Romito MD - Family Medicine
Joan Rigg PT, OCS - Physical Therapy
JoLynn Montgomery PA - Family Medicine
Andrea L. Goldberger MPT, PRPC - Physical Therapy

The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.