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Bridging (heel dig)
- Lie on your back with both knees bent and your ankles bent so that only your heels are digging into the floor. Your knees should be bent about 90 degrees.
- Tighten your belly muscles by pulling your belly button in toward your spine. Keep breathing normally and don't hold your breath.
- Push your heels 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.
- Hold for about 6 seconds.
- Slowly lower your hips back to the floor.
- Repeat 8 to 12 times.
Current as of: May 1, 2026
Author: WebMD Ignite Staff
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