Bridge

Recommended external demonstration

Watch Bridge

Technique

How to perform Bridge

1. Lie on your back with your knees bent and feet planted about hip-width apart.
2. Place your palms beside your ears with your fingers directed toward your shoulders.
3. Press through your hands and feet to lift your hips and chest into a backbend.
4. Extend your elbows as the position allows, keeping the knees bent and the head clear of the floor.
5. Continue pressing through the hands and feet while holding a controlled arch through the trunk and hips.
6. Bend the elbows and knees and lower your upper back and hips to the floor under control.

Programming relevance

Muscles involved

Primary targets: Erector Spinae.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.