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Technique

  1. Lie on your back near a wall, with your buttocks a short distance away from the wall and your feet against the wall.
  2. Place your hands near your head, palms down and fingers pointing towards the wall.
  3. Push on your hands and on your feet to lift yourself off the ground.
  4. Slowly come back down and repeat, or hold the top position for time.

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Form tips

  • Aim to place your shoulders on top of your wrists by pushing on your feet.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders
  • Spine
  • Glutes
  • Hamstrings
  • Neck

Secondary

  • Hip adductors
Flexibility

Primary

  • Abs
  • Obliques
  • Chest
  • Back

Secondary

  • Pelvis
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Upper trapezius
  • Levator scapulae

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Equipment

Free Wall
Free Wall

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Appears in

Joint movements
Trunkextension
Shoulderelevationflexion backward
Hipextension
trains stretches

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Progressions

e02a

Bridge

Intermediate
e0s9

Bridge raise

Intermediate
e0sb

Wall walk bridge

Intermediate
e0s7

Incline bridge

Intermediate
e0hz

Wall bridge rotation

Novice
e0hy

Feet-elevated bridge

Intermediate
e0i0

Bridge pushup

Intermediate
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