Skip to main content

​
Technique

  1. Start in a Bridge position.
  2. Shift your weight to one leg and lift the other leg straight up.
  3. Hold the position for time and repeat on the other side.
Logging: Work each side for the time indicated.

​
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)

​
Equipment

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

​
Appears in

Joint movements
Trunkextension
Shoulderflexion backward
trains stretches

​
Regressions

e02a

Bridge

Intermediate
e0s9

Bridge raise

Intermediate
e0i3

Forearm bridge

Intermediate
e0sc

One-arm bridge

Advanced
e02g

Elbow bridge

Intermediate
e0i0

Bridge pushup

Intermediate
e1b8

Elevated bridge kick-over

Advanced
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.