Lie on your back with your knees bent, feet flat on the floor hip-width apart and close enough that your fingertips can brush your heels, arms resting by your sides. Drive through your heels and lift your hips until your body forms a straight line from shoulders to knees, squeezing your glutes hard at the top. Lower back down with control until your hips hover just above the floor, then lift again.

Works: glutes, hamstrings, lower back, core

Breathing: Exhale as you lift your hips, inhale as you lower them.

Common Mistakes: Pushing the hips so high the lower back arches and the ribs flare, driving through the toes instead of the heels, and bouncing through reps without a squeeze at the top.

Make Easier: Lift only halfway and build the range over time, or rest your hips fully on the floor between reps.

Make Harder: Pause for a slow three-count at the top of every rep, or move on to Single Leg Bridges or Bridge Taps.