Lie on your back with a foam roller near your feet. Place your feet (ankles and/or heels) onto the foam roller, knees bent, legs hip-width apart, arms at your sides, and abs engaged.
EXHALE: Keep your abs engaged as you push your hips straight up toward the ceiling, lifting your glutes and lower back off the floor. INHALE: Slowly lower your hips back down to the starting position to complete one rep.
Don't put any pressure in your head or neck; balance your weight between your feet (on the roller), your shoulder blades, and your arms. Only bridge your hips up as high as you can go while maintaining balance, control and good form. Keep the roller as still as possible.
Muscles Worked: Glutes, Hamstrings