Technique
- Lying on your back, palms beside your head, fingers pointing towards the feet, knees bent, heels close to your butt.
- Push on your hands to lift your body up, smoothly arching the back and straightening the arms and legs.
- Pause at the top in the Bridge position and then slowly reverse the movement.
Muscles
Strength
Secondary
- Spine
- Back
- Serratus anterior
- Shoulders
- Glutes
- Hamstrings
- Hip adductors
Flexibility
Primary
- Abs
- Obliques
- Chest
- Back
Secondary
- Pelvis
Individual muscles
Individual muscles
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Lower trapezius
- Serratus anterior
- Posterior deltoid
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
Equipment
Appears in
Flexibility
Other disciplines
Joint movements
Progressions
Elbow bridge
Intermediate
High bridge rotation
Intermediate
Bridge pushup
Intermediate
Head tap bridge
Advanced
Wall walk bridge
Intermediate
One-arm bridge
Advanced
One-leg bridge
Intermediate
Regressions
Feet-elevated bridge
Intermediate
Palm blocked bridge
Novice
Wall bridge raise
Intermediate
Variations
Bridge
Intermediate
View Similar Exercises
View Similar Exercises
Forearm bridge
Intermediate
Incline bridge
Intermediate
Elevated bridge kick-over
Advanced
Wall bridge rotation
Novice
Wall bridge pushup
Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.