The secret to the upleveling lies in modifying the form.
Below are a few of the many possible variations for the hip bridge.
Supported Hip Bridge
Verywell / Ben Goldstein
Are you just starting an exercise program for your back?
Verywell / Ben Goldstein
Do you lack strength in your hips and butt?
Do you get intermittent hip or back pain throughout the day?
A yoga block makes good support, but you’ve got the option to also use your hands.
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How High Should You Take Your Hip Bridge?
Start by positioning yourself in a 2-footed bridge stance.
Once your hips are up, lift one leg in the air.
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Be sure to keep your hips level while they’re up.
This pointer is important if you want to develop balanced core muscle strength.
On Your Toes!
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Extreme Hip Bridging Variations
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It’s time for an extreme challenge tip-toed hip bridge.
Once you’re in the 2-footed hip bridge stance, lift your heels up.
You will likely feel this in your calves, butt, hamstrings, and core pelvic muscles.
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You may also feel a stretch in your quadriceps muscles in front.
Lift and lower your heels slowly 10 times.
A variation on this may be to keep your heels lifted for a count of 10.
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Keep your heels pressing into the floor to keep your body stable.
This may help focus the stretch in your shoulders.
It also helps support your body position while you’re up there.
If the more advanced variations shown in this article become too easy for you, consider adding ankle weights.
Also, don’t feel you have to do all the above variations in one day.
Mix and match the moves, and be sure to keep everything you do in a pain-free zone.
2017;12(4):543-549.
