Floor Bridge Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Floor Bridge is a bodyweight exercise that works your hamstrings.

Floor Bridge is a great moderate move. When done correctly, it can effectively target your buttocks, legs, lower body and upper legs.

It requires no equipment to do.

Floor Bridge

How to do Floor Bridge


Lie on your back with bent knees and hands by your side. With your weight on your shoulders, press through your heels and lift up your hips. Hold while squeezing your glutes or release and repeat.

Illustrated Guide

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

Floor Bridge 1
Floor Bridge 2
Floor Bridge 3
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Floor Bridge 5
Floor Bridge 6
Floor Bridge 7

Muscles Worked

The muscles used for floor bridge may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for floor bridge are:

Primary Muscles

  • Hamstrings

Synergyst Muscles

  • Transverse Abs

Frequently Asked Questions

What muscles does Floor Bridge work?
Floor Bridge works hamstrings.
What is Floor Bridge good for?
Floor Bridge is beneficial for conditioning and to strengthen. It works the best for buttocks, legs, lower body and upper legs, as it works hamstrings. Floor Bridge is a great bodyweight exercise for men, men over 50, women and women over 50.
Is Floor Bridge a good exercise?
Floor Bridge is a popular bodyweight exercise for hamstrings.

Training, Progressions and Regressions

Interested in how to improve your Floor Bridge faster?

Floor Bridge Training and Progressions

Standards and Averages

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

Floor Bridge Standards and Averages


Wonder how to work the same muscles with other exercises?

Floor Bridge Alternatives


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

Floor Bridge Variations

Discover more


Type(s) Bodyweight, Calisthenic, Strength
Muscles Worked Biceps Femoris, Transverse Abdominis
Difficulty Level(s) Moderate
Equipment No Equipment
Location At Gym, At Home, Outdoor
Major Exercise Bridge

Muscles Worked

Target muscle(s) Hamstrings
Synergyst muscle(s) Transverse Abs

Related exercises

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