HOW: Lay flat on the ground or table. Bend your knees and put your feet flat. Contract your core muscles and slowly push into the ground with your feet. Raise your hips first, then lower back, and finally your mid to upper back. Focus on slowly peeling the spine off of the ground. You should reverse that movement and slowly lower your back down to the ground.
FEEL: You should feel a combination of your core, low back, hip/glutes, and hamstring muscles working together.
COMPENSATION: At the top of the bridge, keep your spine in line with knees, do not arch too much. Make sure your feet aren’t too far in front of you or too far underneath you.