Technique
- Lie on your back, with the knees bent and the feet close to your buttocks.
- Place your palms down on either side of your head, with the fingers pointing towards the feet.
- Push on your hands and feet to lift your hips up and place the crown of your head between your hands.
- Shift your weight to your head and slowly lift both hands of the ground, so that only your feet and head are in contact with the ground.
Muscles
Strength
Primary
- Neck
Secondary
- Spine
- Glutes
- Hamstrings
- Hip adductors
Flexibility
Primary
- Abs
- Obliques
Secondary
- Pelvis
Individual muscles
Individual muscles
- Sternocleidomastoid
- Longus capitis
- Rectus capitis anterior
- Longus colli
- Semispinalis capitis
- Splenius
- Rectus capitis posterior major
- Rectus capitis posterior minor
- Obliquus capitis superior
- Longissimus cervicis
- Longissimus capitis
- Upper trapezius
- Obliquus capitis inferior
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
- Gluteus maximus
- Semitendinosus
- Semimembranosus
- Biceps femoris (long)
Equipment
Appears in
Flexibility
Progressions
Feet-elevated bridge
Intermediate
Palm blocked bridge
Novice
Assisted wrestler bridge
Novice
View Similar Exercises
View Similar Exercises
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Sphinx pose leg flutters
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Bridge
Intermediate
Elbow bridge
Intermediate
Forearm bridge
Intermediate
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