> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Bridge

> Intermediate · Static · Bilateral. Strength, flexibility

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Also known as: Urdhva Dhanurasana, Wheel pose.

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Stacy |
| **Video length** | 20 s |

## Technique

1. Lie down on your back and bend your knees, placing your feet about shoulder width apart and near the hips.
2. Place the hands alongside the ears, also about shoulder width apart, with the palms facing down and the fingertips toward the feet.
3. Press down through the feet and hands to lift the hips and shoulders up, and take the head back to look toward the floor behind you.

## Form tips

* Keep the upper arms externally rotated as you press up. This will feel like pulling the elbows toward each other for most people.
* Press evenly through the whole palm, and try turning the fingertips outward a bit.
* Engage the Glutes, Quadriceps and Hamstrings to lift the back body up, arching the spine.

## Muscles

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<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#1e88e5"}}><Icon icon="arrows-left-right" color="#1e88e5" size={18} /> Flexibility</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Flexibility muscle map">
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  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Obliques</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Back</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Pelvis</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
  * Lower trapezius
  * Serratus anterior
  * Posterior deltoid
  * Gluteus maximus
  * Semitendinosus
  * Semimembranosus
  * Biceps femoris (long)
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a><a href="/collections/strength/hamstrings" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hamstrings</a><a href="/collections/strength/glutes" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Glutes</a><a href="/collections/strength/hip-adductors" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Hip adductors</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="arrows-left-right" size={16} /> Flexibility</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/flexibility/flexible-shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible shoulders</a><a href="/collections/flexibility/back-bend" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back bend</a><a href="/collections/flexibility/flexible-spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible spine</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="shapes" size={16} /> Other disciplines</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/other-disciplines/yoga" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Yoga</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />extension</a></div><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-flexion-backward" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />flexion backward</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="Elbow bridge" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02g.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=3b84a216d8f5946f5a458e422d6c21f4" href="/exercises/elbow-bridge-e02g" width="320" height="320" data-path="images/exercises/e02g.jpg">Intermediate</Card>
  <Card title="High bridge rotation" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hx.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=292c6386cf87861114bc8523b0a18733" href="/exercises/high-bridge-rotation-e0hx" width="320" height="320" data-path="images/exercises/e0hx.jpg">Intermediate</Card>
  <Card title="Bridge pushup" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0i0.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=5c35d3f8091146bc0bb366c2617c6a85" href="/exercises/bridge-pushup-e0i0" width="320" height="320" data-path="images/exercises/e0i0.jpg">Intermediate</Card>
  <Card title="Head tap bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sa.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=63803cde4deadacd1c8d32df20a9290b" href="/exercises/head-tap-bridge-e0sa" width="320" height="320" data-path="images/exercises/e0sa.jpg">Advanced</Card>
  <Card title="Wall walk bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sb.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=2924f1f58ffb59c40798093f8a9a3ba0" href="/exercises/wall-walk-bridge-e0sb" width="320" height="320" data-path="images/exercises/e0sb.jpg">Intermediate</Card>
  <Card title="One-arm bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sc.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=c5f0c9c6e396398a37ce285054087da7" href="/exercises/one-arm-bridge-e0sc" width="320" height="320" data-path="images/exercises/e0sc.jpg">Advanced</Card>
  <Card title="One-leg bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sd.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=38e9f0fbdb4ca500a586ca0f5fe3df46" href="/exercises/one-leg-bridge-e0sd" width="320" height="320" data-path="images/exercises/e0sd.jpg">Intermediate</Card>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Feet-elevated bridge" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hy.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=08f75ab96d02f51a180ac53ec2688602" href="/exercises/feet-elevated-bridge-e0hy" width="320" height="320" data-path="images/exercises/e0hy.jpg">Intermediate</Card>
  <Card title="Palm blocked bridge" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0i1.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=0bcf1661b13050a2802b28c9affa500c" href="/exercises/palm-blocked-bridge-e0i1" width="320" height="320" data-path="images/exercises/e0i1.jpg">Novice</Card>
  <Card title="Wall bridge raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0ys.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=1f3ef12d019716154a916b7d66b13a98" href="/exercises/wall-bridge-raise-e0ys" width="320" height="320" data-path="images/exercises/e0ys.jpg">Intermediate</Card>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Bridge raise" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0s9.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=b8f0417c95605e8faf0a9de071664999" href="/exercises/bridge-raise-e0s9" width="320" height="320" data-path="images/exercises/e0s9.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Forearm bridge" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0i3.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=fe74fa831e7da5a515748799486a6d9b" href="/exercises/forearm-bridge-e0i3" width="320" height="320" data-path="images/exercises/e0i3.jpg">Intermediate</Card>
    <Card title="Incline bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0s7.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=140150e7fc7525ee6be85a5bd1d5123e" href="/exercises/incline-bridge-e0s7" width="320" height="320" data-path="images/exercises/e0s7.jpg">Intermediate</Card>
    <Card title="Elevated bridge kick-over" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1b8.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=454895726d122165385f5921fab70c3b" href="/exercises/elevated-bridge-kick-over-e1b8" width="320" height="320" data-path="images/exercises/e1b8.jpg">Advanced</Card>
    <Card title="Wall bridge rotation" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0hz.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=b7c8b0a9fb873a34585410dfebf7ba46" href="/exercises/wall-bridge-rotation-e0hz" width="320" height="320" data-path="images/exercises/e0hz.jpg">Novice</Card>
    <Card title="Forearm stand" img="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/exercises/e00e.jpg?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=4387a576cbc1838a7ac2190fca918842" href="/exercises/forearm-stand-e00e" width="320" height="320" data-path="images/exercises/e00e.jpg">Intermediate</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/bridge-e02a). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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