Bridge & Walk
Strengthen your glutes and core with this dynamic bridge variation! "Walk" your way to a stronger backside.
The Bridge & Walk mainly works the glutes & hips and core, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Bridge & Walk Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Bridge & Walk Variations and Alternatives
How to do the Bridge & Walk
Lay down on your back with your knees bent and your feet flat on the ground. Place your arms by your sides with palms facing down.
Pushing through your heels, lift your hips up towards the ceiling until you are in a bridge position. Your shoulders, hips, and knees should create a straight line.
Once stable, lift one foot off the ground and take a small step forward (imaginary step as you're still on your back), followed by the other foot, as if you are walking on the ceiling.
Continue walking for the recommended number of repetitions, maintaining the bridge position with your hips elevated throughout the movement.
Return your feet to the starting position and lower your hips to the ground.
Repeat the exercise for the prescribed number of sets and repetitions, ensuring you maintain proper form and keep your movements controlled.
Ensure to keep the core engaged and do not allow your hips to sag during the exercise. Adjust the number of repetitions and sets based on your fitness level and goals.
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Bridge & Walk FAQs
What muscles does the Bridge & Walk work?
The Bridge & Walk 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 Bridge & Walk?
None. The Bridge & Walk is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bridge & Walk go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bridge & Walk variations and alternatives?
Similar exercises include the High Butt Bear Crawl, Pose Bridge, Pose Setu Bandha Sarvangasana Bridge and Hip Abduction Bridge.
Training calculators
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