Angled Bridge

Technique

How to perform Angled Bridge

1. Position a stable bench behind you so its edge sits roughly knee-height.
2. Stand facing away from it with feet hip-width apart and heels far enough in front of the bench to reach its edge comfortably.
3. Reach both arms overhead and back until your fingertips touch the bench edge, palms flat and shoulder-width apart with fingers pointing toward your feet.
4. Keep a slight bend in your knees and engage your core.
5. Bend your elbows slightly, tip your chest upward, and begin to lean back while shifting more weight onto your hands. Simultaneously walk your feet forward as needed so your shoulders settle directly over your palms.
6. Press firmly through your hands and feet as you straighten your elbows and knees, raising your hips toward the ceiling. Aim to form a smooth arc from heels through hips to shoulders, opening the chest and squeezing the glutes.
7. Hold this angled bridge, breathing steadily, keeping your head neutral and shoulders active without letting your lower back collapse. To exit, tuck your chin, bend your knees, and slowly lower your hips down while walking your feet back.
8. Push gently through your hands to return to an upright standing position before repeating.

Recommended external demonstration

Watch Angled Bridge

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Erector Spinae, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.