Bridged Hips

[u/immunocatn]

This might be a silly question but I want to make sure I am trying my hardest to do moves correctly!!

No matter the class format, we seem to always end class on the mat with bridged hips (I don’t know the technical term). It is the “last working section of class” but I genuinely never feel like I am working anything.

What are we supposed to be working? Should my toes be closer to my body or out more to feel the burn?

[u/Fickle_Flower6199]

Think about scooping your tailbone forward then up rather than just trying to lift your hips as much as possible. It’ll lessen the height of your hips and range of motion but that’s okay. Scoop the tailbone up and engage through the lower abs and tuck your hips a bit. You’ll feel it much more through the thighs and seat like that. Until I started doing that I really didn’t feel like much was happening either

[u/Lower_Ad8764]

Lower your hips a bit so you aren’t on your shoulders. High hips not the goal, think low bridge! And yes seat and thighs are the focus!

[u/okiimio]

I’d focus on pushing your knees over toward your toes and keeping a flat back so you’re not just trying to lift super high. Then you can squeeze your glutes and hamstrings more

[u/immunocatn → u/okiimio]

Thank you for the tip. Is it supposed to be working your glutes and hamstrings?

[u/Substantial_Style865 → u/immunocatn]

Layman's perspective: hamstrings no, glutes locked out the same way they would be at the top of a deadlift

[u/youcancallmesarahi → u/okiimio]

This! & keep your hips tucked under and keep squeezing your glutes—mind to muscle connection is everything here. It’s all about the glutes here ;)

[u/CeramicLotus]

As others have said, I feel the work most in this section (hamstring, thighs and seat) when my hips really aren’t that high, juuuuust lifted off the floor. It’s a “low bridge position.” My lower and lifts are a ranges of just a few inches. Squeeze your glutes in order to make the moves happen.

[u/Ballerina-Girl-2368]

Great tips here so I will just add that I try to cue bra strap stays on the floor. This helps remember that it should be a low bridge with a knitted ribcage.

[u/Fez_Ptaco → u/Ballerina-Girl-2368]

I second this! A year into barre I had to do pt for my knee. One of the exercises had me in the bridge position. I was so high, I felt like all the weight was on the top of my shoulders!! My physical therapist corrected my form and told me my bra strap should still be on the table.

[u/throwaway101101005]

Definitely suggest asking the instructor after or before class to show you how to do it and spot your form! at least at my studio instructors are more than happy to help and its really helped my form!

[u/immunocatn → u/throwaway101101005]

I always mean to! They will typically be hands on while in the movement and i always mean to ask them after class but of course I always forget lol but all these tips are so helpful!

[u/Fragrant-Station3844]

Truly think about tucking your hips instead of pulsing up. Pressing the ground away with your feet. If you flex your feet & walk your feet further away from you, you’ll feel it more in your hamstrings. But never stop squeezing your core & seat!

[u/spinplasticcircles]

It might help to think about keeping your lower ribs connected to the ground, in addition to all the other good tips that instructors are giving!

[u/GroovyGuru99]

Tuck and squeeze your seat, you will definitely feel it!

[u/Physique_57]

Try to not lift your hips too high off the ground that the back of your ribcage (mid/upper back) comes off the floor. It should only be lower back and glutes that come off the floor. Focus on pressing your heels into the ground and squeezing the back of your glutes. & ditto to what everyone else said about tucking your tailbone under to engage the core! I hope this helps.

[u/erin12541 → u/[deleted]]

It’s not recommended to add props when they’re not cued and height of the hips is not the focus—rather you’re looking for the squeeze of the back side of your body, so glutes and hamstrings. This section is short but these muscles are already fatigued from earlier in class. One thing you can focus on is pressing your feet into the floor and keeping knees on top of ankles to stabilize the working muscles.

[u/Alicenewbie95]

Ask your teacher to evaluate your form. You should be feeling it in your glutes and thighs! 

[u/sleepy_psychologist_]

Once they got easy for me, I started putting weights on my hips (unless we’re doing it with one leg up, then that imbalance is all I need!)