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Also known as: Wall bridge side entrance.

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Technique

  1. Stand a short distance away from a wall, back to the wall.
  2. Twist to one side, look at the wall and place the hand on that side on the wall, with the fingers pointing down.
  3. Square your hips and bring the other hand on the wall, to mirror the position of the first hand.
  4. Continue the rotation movement by pushing from the second hand and twisting to that side, until you get back to standing.
  5. Reverse the whole movement.

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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)

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Equipment

Free Wall
Free Wall

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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
e0s6

Wall bridge pushup

Novice
e0sb

Wall walk bridge

Intermediate
e0ys

Wall bridge raise

Intermediate
e0i0

Bridge pushup

Intermediate
e0s9

Bridge raise

Intermediate
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