Bridge Pose Exercise Guide
Bridge pose is a versatile backbend that stretches the hip flexors and opens up the shoulders and chest. Practicing this pose can help restore posture, strengthen the body, improve circulation and help provide overall relaxation.
How to do Bridge Pose
Lay on the floor with your knees bent to the sky and your feet under your knees, near to your Glutes. Have your arms flat to the floor along side your body. Pull your belly button to your spine, tuck your tailbone forward to your heels, and then peel your spine off the floor, one vertebrae at a time, lifting your hips up as far as you can. Slowly lower when ready.
Once in the pose it can be tempting just to ‘hang out’. Instead, continually push your feet down into the floor to activate the quadriceps (front of thighs) and ensure the belly stays active.
When you have tight hips, place a block under your lower back right above your tailbone and encourage all of your weight to settle on the block. It would also include pelvis protection.
When you have loose knees, hold your hands across your body with palms pressing into the floor instead of clasped beneath your chest.
When you're new to Bridge pose, you should put a yoga block or pillow underneath your sacrum (the portion of your lower back right above your tailbone) for further help.
For more of a stretch, change your Bridge stance so you're leaving your knees loose while just use your leg muscles to raise your thighs.
Learn how to do bridge pose from this step-by-step illustrations:
The muscles used for bridge pose may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for bridge pose are:
- Front Deltoids
- Side Deltoids
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Bridge Pose faster?
Standards and Averages
Wonder how do others perform in Bridge Pose and how should you?
Wonder how to work the same muscles with other exercises?
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|Muscles Worked||Trapezius, Biceps Femoris, Deltoids, Quadriceps, Gluteus, Latissimus Dorsi, Anterior Deltoids, Posterior Deltoids|
|Difficulty Level(s)||Easy, Simple|
|Location||At Gym, At Home, Outdoor|
|Target muscle(s)||Traps, Hamstrings, Quadriceps, Glutes, Lats|
|Synergyst muscle(s)||Deltoids, Front Deltoids, Side Deltoids|