Pose Bridge
Strengthen your core & glutes with the Pose Bridge! Improve flexibility and stability. A simple exercise for all levels.
The Pose Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Pose Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Pose Bridge Variations and Alternatives
How to do the Pose Bridge
Bridge Pose Stretching
Positioning
Start Position: Lie on your back on the floor or mat. Ensure your body is flat and relaxed.
Foot Placement: Bend your knees and place your feet flat on the floor, hip-width apart. Your heels should be close to your glutes.
Hand Position: Place your arms down by your sides, palms facing down. You can also place your hands under your lower back for support, but this is optional.
Movement
Engage the Core: Tighten your abdominal muscles.
Lift the Hips: Press through your heels and slowly lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees at the top of the movement.
Hold the Pose: Keep your hips elevated and hold the position for a few seconds, focusing on breathing deeply and maintaining stability.
Lower the Hips: Gradually lower your hips back to the starting position on the floor. Repeat the lift and lower movement for a set number of repetitions, usually 10 to 15 times.
Tips
Keep your neck relaxed and avoid tilting your head back.
Ensure your knees do not splay outward; keep them aligned with your feet.
If you find the movement challenging, perform the exercise with a smaller range of motion until you gain strength.
Conclusion
The Bridge Pose is a great exercise for strengthening your glutes, hamstrings, and lower back, while also improving flexibility in the hips.
Pose Bridge FAQs
What muscles does the Pose Bridge work?
The Pose Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Pose Bridge?
None. The Pose Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Pose Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Pose Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Pose Bridge variations and alternatives?
Similar exercises include the Bodyweight Chest Glute Bridge Press, Straight-Leg Bridge Raise, Pose Setu Bandha Sarvangasana Bridge and Alternating Bridge Leg Lift.
Training calculators
Work out the numbers behind your training before your next session.