> ## 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.

# Elbow bridge

> Intermediate · Static · Bilateral. Strength, flexibility

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Also known as: Dwi Pada Viparita Dandasana, Upward Facing Two-Foot Staff Pose.

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Hunter |
| **Video length** | 13 s |

## Technique

1. Lie on your back, with the arms bent overhead, holding your elbows, so that your head is resting against your forearms.
2. Bend your knees to place your feet flat close to your butt.
3. Push on your feet to lift your hips and chest upward.
4. If needed, move in your feet in order to get more push.
5. Aim to place your shoulders above your elbows.

## Muscles

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  <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">
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        </g>
      </svg>
    </div>
  </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"}} />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"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Obliques</li><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">
  * Lower trapezius
  * Serratus anterior
  * Posterior deltoid
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
  * 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="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">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="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>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Bridge" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02a.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=e6926a768c57234593a40270cd6f3ba5" href="/exercises/bridge-e02a" width="320" height="320" data-path="images/exercises/e02a.jpg">Intermediate</Card>
  <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="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="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>
    <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="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="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>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/elbow-bridge-e02g). 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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