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Technique

  1. Start in a Bridge position.
  2. Smoothly shift your weight towards one arm until you are able to lift the other arm.
  3. Tap your head (or opposite shoulder) with the palm of the lifted arm.
  4. Return the palm back to the floor and smoothly shift the weight back onto both hands.
  5. Repeat on the other side.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Secondary

  • Spine
  • Back
  • Serratus anterior
  • Shoulders
  • Glutes
  • Hamstrings
  • Hip adductors
Flexibility

Primary

  • Abs
  • Obliques
  • Chest
  • Back

Secondary

  • Pelvis
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunkextension
Shoulderflexion backward
trains stretches

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Regressions

e02a

Bridge

Intermediate
e0s9

Bridge raise

Intermediate

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Variations

e0sc

One-arm bridge

Advanced
e1b8

Elevated bridge kick-over

Advanced
e0i0

Bridge pushup

Intermediate
e0i3

Forearm bridge

Intermediate
e0sd

One-leg bridge

Intermediate
e02g

Elbow bridge

Intermediate
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.