<p>&nbsp;</p>
<ul>
<li>Positioning: Lie on your back on a bench or surface that is lower than your feet, with your knees bent and feet flat on the surface.</li>
<li>Feet Placement: Place your heels on the edge of the bench or elevated surface, ensuring your feet are shoulder-width apart.</li>
<li>Hand Placement: Rest your arms at your sides, palms facing down for stability.</li>
<li>Engage Core: Tighten your abdominal muscles and squeeze your glutes.</li>
<li>Lift Hips: Push through your heels to lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.</li>
<li>Hold: Maintain the bridge position for a moment, focusing on squeezing your glutes.</li>
<li>Lower Down: Slowly lower your hips back to the starting position without letting them touch the ground.</li>
</ul>
<p>&nbsp;</p>