One-Arm Head Bridge

Technique

How to perform One-Arm Head Bridge

1. Kneel on a padded surface with your knees hip-width apart and toes tucked under.
2. Place the crown of your head gently on the floor, directly beneath your shoulders.
3. Place one hand next to your head, keeping your elbows wide and chest lifted.
4. Engage your core and glutes to stabilize.
5. Inhale deeply, then exhale as you press down through your head and hand, keeping your head on the ground and rolling to the top of your head, lifting your hips and torso into an arched “One-Arm head bridge” position.
6. Keep your knees bent and feet planted. Squeeze your glutes and hamstrings to support the lift, aiming to form a smooth curve from your head through your spine to your knees. Avoid collapsing your lower back - think of extending evenly through your entire spine.
7. Hold the One-Arm head-bridge position for the prescribed time, breathing steadily and maintaining active tension in your core and posterior chain. To exit, bend your knees slightly, gently lower your hips back toward your heels, and release your hand from by your head before returning to a neutral kneeling position and repeating with the other arm.

Programming relevance

Muscles involved

Primary targets: Erector Spinae, Anterior Deltoid, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.