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Also known as: Angled bridge.

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Technique

  1. Place your palms beside your head on raised surface, fingers pointing towards feet, with your body leaning back against the raised surface.
  2. Push on the hands, straighten the elbows and push the hips up, smoothly arching the back one vertebrae at a time.
  3. Pause at the top and then slowly reverse the movement.
  4. This variation has greater flexibility requirement than doing the Bridge on the ground, but can be easier to perform from a strength perspective. Depending on your personal strengths and weaknesses, it can be used as lower or higher progression than the Bridge.
Risks
  • If you lose strength in the shoulders during the exercise, you might fall face first onto the platform, so do not go to failure.
  • Make sure the surface you are pushing on cannot slide.

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Muscles

Strength

Secondary

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

Primary

  • Abs
  • Obliques
  • Chest
  • Back

Secondary

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

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Equipment

Plyo Box
Plyo Box
Chair
Chair
Bench
Bench

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Appears in

Joint movements
Trunkextension
Shoulderflexion backward
trains stretches

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Progressions

e0i0

Bridge pushup

Intermediate

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Regressions

e0s6

Wall bridge pushup

Novice
e0hy

Feet-elevated bridge

Intermediate
e0ys

Wall bridge raise

Intermediate
e0s9

Bridge raise

Intermediate
e02a

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.