1. Lie on back with knees flexed and feet flat.
2. Assume posterior pelvic tilt to 12 o’clock and then lift buttocks from the floor while squeezing the bottom. The pelvis should remain level and there should be no lumbar extension.
3. Hold position for 5 – 7 seconds, slowly lowering the leg to the floor, and repeat 5 – 7 times.
4. When able to perform easily, progress to straighten one leg while in the bridged position and repeat the 5 – 7 second hold for five to seven repetitions on each side.