Head Bridge

Recommended external demonstration

Watch Head Bridge

Head Bridges - Step 4 of the Convict Conditioning Bridge Progression

Technique

How to perform Head Bridge

1. Lie on your back with knees bent and feet flat, and place your palms beside your head with elbows bent.
2. Use your legs and hands to raise your hips, keeping your feet planted.
3. As your torso rises, roll from the back of your head toward the top into the head-supported bridge; do not first press into a full bridge.
4. Keep your hands available for support and maintain the elevated pelvis and controlled arch without continuing to roll back and forth.
5. Hold the position while breathing rather than performing repeated presses.
6. Use your hands and legs to reverse the entry, return toward the back of your head, and lower your torso and hips to the floor.

Programming relevance

Muscles involved

Primary targets: Erector Spinae.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.