Bodyweight Thread Push-Up Bridge
The Bodyweight Thread Push-Up Bridge mainly works the glutes & hips, shoulders and lower back, with help from the core and triceps. No equipment needed: it uses just your bodyweight.
Bodyweight Thread Push-Up Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Front Shoulder (anterior deltoid); Spinal Erectors (erector spinae)
Secondary
Obliques; Triceps (triceps brachii)
How to do the Bodyweight Thread Push-Up Bridge
Setup
Start in a modified crab position, sitting on the floor with your hands behind you and knees bent, feet flat on the ground.
Movement
Initiate: Lift your hips toward the ceiling while simultaneously reaching one arm across your body, threading it underneath your torso toward the opposite side, rotating your shoulders as you do so.
Extension: Reverse the motion by rotating back and driving your hips up, fully extending one arm toward the ceiling while keeping your eyes on your hand.
Return: Lower your hips back towards the starting position and bring the reaching hand back to the floor.
Form Tips
Focus on rotation through the thoracic spine rather than just moving the arm.
Keep your hips active and high during the extension phase to maximize hip mobility gains.
Bodyweight Thread Push-Up Bridge FAQs
What muscles does the Bodyweight Thread Push-Up Bridge work?
The Bodyweight Thread Push-Up Bridge mainly works the glutes & hips, shoulders and lower back, with help from the core and triceps. The main muscles are the gluteus maximus, anterior deltoid and erector spinae.
What equipment do you need for the Bodyweight Thread Push-Up Bridge?
None. The Bodyweight Thread Push-Up Bridge is a bodyweight exercise, so you can do it anywhere.
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