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Technique

  1. Stand roughly arms’ length away from a wall with your back to the wall.
  2. Slowly lean back one verterbrae at a time starting from the hips until you can place one palm on the wall behind you.
  3. Place the other palm slightly below the palm already on the wall.
  4. Repeat with each arm walking down until both palms are on the ground and you’re in the Bridge position.
  5. Reverse the movement with control and stand back up.
Risks
  • Make sure your feet won’t slide, otherwise you could fall flat on your back.
  • Do not rush walking down the wall, make sure you’re in control at each “step”.

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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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Regressions

e02a

Bridge

Intermediate
e0s9

Bridge raise

Intermediate
e0hz

Wall bridge rotation

Novice
e0ys

Wall bridge raise

Intermediate
e0s6

Wall bridge pushup

Novice
e0i3

Forearm bridge

Intermediate
e0i0

Bridge pushup

Intermediate
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