Technique
- Lie down on your back, with your feet on an elevated surface, the knees bent, and place your palms down on either side of your head, with the fingers pointing towards your feet.
- Push on your hands to lift your hips up.
- Push on your feet to move your shoulders on top of your wrists.
- Elevating the feet requires more strength and less flexibility to get into position than in the standard Bridge. Depending on your personal strengths and weaknesses, it can be used as lower or higher progression than the Bridge.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Shoulders
- Spine
- Glutes
- Hamstrings
- Neck
Secondary
- Hip adductors
Flexibility
Primary
- Abs
- Obliques
- Chest
- Back
Secondary
- Pelvis
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Posterior deltoid
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
- Upper trapezius
- Levator scapulae
Equipment
Appears in
Flexibility
Joint movements
Progressions
Bridge
Intermediate
Bridge raise
Intermediate
Regressions
Wall bridge rotation
Novice
Ball bridge
Novice
Neck bridge
Novice
Wall bridge pushup
Novice
Supported bridge
Novice
View Similar Exercises
View Similar Exercises
Incline bridge
Intermediate
Elbow bridge
Intermediate
Wall bridge raise
Intermediate
Forearm bridge
Intermediate
Bridge pushup
Intermediate
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