Pose Setu Bandhasana Bridge
Strengthen your core & glutes with Setu Bandhasana Bridge! Improve posture & flexibility with this accessible yoga pose.
The Pose Setu Bandhasana Bridge mainly works the glutes & hips and core, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Pose Setu Bandhasana Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Pose Setu Bandhasana Bridge Variations and Alternatives
How to do the Pose Setu Bandhasana Bridge
Begin by lying on your back on a yoga mat with your knees bent and feet flat on the floor. Place your arms alongside your body with your palms facing down.
Pressing your feet and arms firmly into the ground, exhale as you lift your hips up towards the ceiling. Try to keep your thighs and feet parallel.
Squeeze your glutes and engage your core to stabilize your body. Make sure not to overextend your lower back.
You can clasp your hands together underneath your back and press your arms down to help lift your chest higher if comfortable, or you can keep your arms flat on the floor.
Hold the bridge pose for a comfortable duration, breathing deeply and maintaining the lift of your hips.
To come out of the pose, release your hands and gently lower your hips to the floor, vertebra by vertebra.
Inhale deeply once you’re back on the floor and let your body relax.
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Pose Setu Bandhasana Bridge FAQs
What muscles does the Pose Setu Bandhasana Bridge work?
The Pose Setu Bandhasana Bridge mainly works the glutes & hips and core, with help from the hamstrings. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Pose Setu Bandhasana Bridge?
None. The Pose Setu Bandhasana Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Pose Setu Bandhasana Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Pose Setu Bandhasana Bridge variations and alternatives?
Similar exercises include the Boat Pose, Pose Bridge, Pose Setu Bandha Sarvangasana Bridge and Bridge & Walk.
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