One-Arm Head Bridge

Technique

How to perform One-Arm Head Bridge

1. Lie on your back with the knees bent, feet planted and both palms available beside the head.
2. Raise the hips and use the hands to assist as you roll into the head-supported bridge position.
3. Keep both feet planted and the head in contact with the floor as you establish the arched hold.
4. Reduce assistance to one hand beside the head while keeping the free hand available to return to support.
5. Maintain the position without repeated pressing or rocking on the head.
6. Replace the free hand and use both hands to assist the reverse roll as you lower the hips and return to the starting position.

Programming relevance

Muscles involved

Primary targets: Erector Spinae.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.