> ## 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.

# One-arm bridge

> Advanced · Static · Unilateral. Strength, flexibility

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| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Louis |
| **Video length** | 24 s |

## Technique

1. Start in a Bridge position.
2. Shift your weight towards one arm and lift the other arm up.
3. Hold the position for time, then repeat on the other side.

<Info>
  **Logging:** Work each side for the time indicated.
</Info>

## Muscles

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  <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">
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
  * Lower trapezius
  * Serratus anterior
  * Posterior deltoid
  * Gluteus maximus
  * Semitendinosus
  * Semimembranosus
  * Biceps femoris (long)
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" 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/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</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/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>

## Regressions

<Columns cols={3}>
  <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="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>
</Columns>

## Variations

<Columns cols={3}>
  <Card title="Head tap bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sa.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=63803cde4deadacd1c8d32df20a9290b" href="/exercises/head-tap-bridge-e0sa" width="320" height="320" data-path="images/exercises/e0sa.jpg">Advanced</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="One-leg bridge" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0sd.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=38e9f0fbdb4ca500a586ca0f5fe3df46" href="/exercises/one-leg-bridge-e0sd" width="320" height="320" data-path="images/exercises/e0sd.jpg">Intermediate</Card>
    <Card title="Elevated bridge kick-over" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1b8.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=454895726d122165385f5921fab70c3b" href="/exercises/elevated-bridge-kick-over-e1b8" width="320" height="320" data-path="images/exercises/e1b8.jpg">Advanced</Card>
    <Card title="Forearm bridge" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0i3.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=fe74fa831e7da5a515748799486a6d9b" href="/exercises/forearm-bridge-e0i3" width="320" height="320" data-path="images/exercises/e0i3.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>
    <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>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/one-arm-bridge-e0sc). 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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