> ## 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.

# Incline bridge

> Intermediate · Dynamic · Bilateral. Strength, flexibility

<video controls playsInline preload="none" poster="/images/exercises/e0s7.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0s7%2Fe0s7-264.mp4?alt=media&token=7f9e5c71-59f3-4765-ac02-b5f8ec707a31" className="w-full aspect-square rounded-xl" />

Also known as: Angled bridge.

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 26 s |

## 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.

<Warning>
  **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.
</Warning>

## 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>

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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"}} />Abs</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Obliques</li><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"}} />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)
  * Upper trapezius
  * Levator scapulae
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/plyo-box" 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/q008.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c2787f9d0343a39149dc49d414125f3a" alt="Plyo Box" noZoom className="m-0 w-full h-full object-contain" width="218" height="206" data-path="images/equipment/q008.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Plyo Box</span></a><a href="/collections/equipment/chair" 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/q017.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=c62bac70587bc5c9a336661c9639ec6a" alt="Chair" noZoom className="m-0 w-full h-full object-contain" width="170" height="257" data-path="images/equipment/q017.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Chair</span></a><a href="/collections/equipment/bench" 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/q01w.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=23897c5e0e743d62364a292c01773ba4" alt="Bench" noZoom className="m-0 w-full h-full object-contain" width="480" height="303" data-path="images/equipment/q01w.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Bench</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/neck" 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">Neck</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">Trunk</span><a href="/collections/joint-movements/trunk-extension" 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"}} />extension</a></div><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="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>
</Columns>

## Regressions

<Columns cols={3}>
  <Card title="Wall bridge pushup" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0s6.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=abf13943139a195299c6a648ca1fb41d" href="/exercises/wall-bridge-pushup-e0s6" width="320" height="320" data-path="images/exercises/e0s6.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <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="Wall bridge raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0ys.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=1f3ef12d019716154a916b7d66b13a98" href="/exercises/wall-bridge-raise-e0ys" width="320" height="320" data-path="images/exercises/e0ys.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>
    <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="Elbow bridge" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e02g.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=3b84a216d8f5946f5a458e422d6c21f4" href="/exercises/elbow-bridge-e02g" width="320" height="320" data-path="images/exercises/e02g.jpg">Intermediate</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/incline-bridge-e0s7). 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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