Bridge Pose Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

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.

Bridge Pose

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.

Exercise Benefits

  • Leg Strength

  • Chest Strength

  • Back Strength

Illustrated Guide

Learn how to do bridge pose from this step-by-step illustrations:

Bridge Pose 1
Bridge Pose 2
Bridge Pose 3
Bridge Pose 5
Bridge Pose 6

Muscles Worked

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:

Primary Muscles

  • Traps
  • Hamstrings
  • Quadriceps
  • Glutes
  • Lats

Synergyst Muscles

  • Deltoids
  • Front Deltoids
  • Side Deltoids

Frequently Asked Questions

What muscles does Bridge Pose work?
Bridge Pose works traps, hamstrings, quadriceps, glutes, lats.
What is Bridge Pose good for?
Bridge Pose is beneficial . It works the best for back, buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs, as it works traps, hamstrings, quadriceps, glutes, lats. Bridge Pose is a great none exercise for men, men over 50, women and women over 50.
Is Bridge Pose a good exercise?
Bridge Pose is a popular none exercise for traps, hamstrings, quadriceps, glutes, lats.

Training, Progressions and Regressions

Interested in how to improve your Bridge Pose faster?

Bridge Pose Training and Progressions

Standards and Averages

Wonder how do others perform in Bridge Pose and how should you?

Bridge Pose Standards and Averages


Wonder how to work the same muscles with other exercises?

Bridge Pose Alternatives


Wonder how to make Bridge Pose either easier or more challenging?

Bridge Pose Variations

Discover more


Muscles Worked Trapezius, Biceps Femoris, Deltoids, Quadriceps, Gluteus, Latissimus Dorsi, Anterior Deltoids, Posterior Deltoids
Difficulty Level(s) Easy, Simple
Equipment Mat
Location At Gym, At Home, Outdoor
Major Exercise Bridge

Muscles Worked

Target muscle(s) Traps, Hamstrings, Quadriceps, Glutes, Lats
Synergyst muscle(s) Deltoids, Front Deltoids, Side Deltoids

Related exercises

Discover more