Bridges are a very basic yet effective way to activate your glutes, hamstrings, and abdominal muscles. They are a foundational core movement that puts your glutes under constant tension while lengthening (opening up) the hip flexors to improve and facilitate hip extension.
This video demonstrates a straight leg bridge variation, along with a single-leg progression, that allows the hamstrings to contract without shortening the muscles. Using a Swiss Ball adds instability to a basic bridge, stimulating and conditioning your deep core muscles improving spinal stability.
If you’re looking for a way to tighten up your backside, or for an effective glute activator before hitting the weights, Bridges are a great technique that works!
As always, listen to your body and work within YOUR pain-free available range.