This elevated bridge series is designed to deeply activate and strengthen your posterior chain, with an emphasis on hamstrings, glutes, and pelvic stability. By elevating the feet, you increase the load on the back line—forcing your body to work harder to maintain control, alignment, and lift.

Expect slow, controlled reps and major muscle burn as you build strength that directly supports extensions, stability, and injury prevention.

💪 Muscles Targeted

• Gluteus Maximus → primary driver of hip extension and power
• Hamstrings → support hip lift, control lowering, and stabilize the pelvis
• Gluteus Medius → maintains hip alignment and prevents dropping or shifting
• Adductors → assist with pelvic stability and inner-thigh engagement
• Transverse Abdominis → deep core support to protect the lower back
• Erector Spinae → support spinal alignment and back-line strength

💃 For Dancers

Strong hamstrings and glutes are essential for lifted extensions, stable landings, and powerful movement. 

This series builds the kind of strength that helps you:
• hold your leg higher without gripping your hip flexors
• stabilize your pelvis in développés and arabesque
• control transitions in and out of the floor

• Strength in the back line = freedom in the front line
When your posterior chain is firing, your movement feels lighter, more supported, and far more controlled.

✨ Jenna Tid-Bit: This series is HARD. If you can only do one round with your feet elevated, that is totally okay! Listen to your body, do the next couple rounds with your feet on the floor, and work up to it! Trust me, the hammies will be on fireeeeeee!