Bridges with Side Kick

Exercise Mat Back Back: Lower Buttocks Core Hamstrings Hip Stabilizers

This simple exercise is designed to work your glutes (buttocks), hamstrings and low back.


  1. Start this exercise by lying flat on your back on the mat. Inhale, push into your heels and lift your buttocks off of the mat. Your back should be straight and your abdominals should be engaged.

  2. Once in this position, lift one foot slightly (about 2 inches) off the floor.

  3. Without letting your torso twist, straighten the knee and point your foot out to the side in a kick like motion. Switch legs and do the same on the other side for one full rep.

  4. Recommended reps: 10-12 with both knees. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.