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Technique

  1. Place your lower back on a support, lean back until your palms touch the floor, fingers pointing towards your feet.
  2. Push throught the hands and feet, smoothly straightening at the elbows and knees and arching your back.
  3. Pause in the Bridge position and then slowly reverse the movement.
  4. Start with larger supporting object and move to smaller ones as you progress, thus increasing your range of motion.
Risks
  • If you lose strength at the top of the movement, you might fall on your head or on the support, so do not go to failure.

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Muscles

Flexibility

Primary

  • Abs
  • Obliques
  • Chest
  • Back

Secondary

  • Pelvis

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Equipment

Chair
Chair

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Appears in

Joint movements
Trunkextension
Shoulderflexion backward
trains stretches

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Progressions

e0hy

Feet-elevated bridge

Intermediate
e0i1

Palm blocked bridge

Novice
e04p

Hanging cobra

Novice
e0s6

Wall bridge pushup

Novice
e0i2

Ball bridge

Novice
e0hz

Wall bridge rotation

Novice
e02a

Bridge

Intermediate
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