Rolling Bridge
Strengthen your core, shoulders, and balance! Roll from plank to side plank in this challenging exercise.
The Rolling Bridge mainly works the core, with help from the back and shoulders. No equipment needed: it uses just your bodyweight.
Rolling Bridge Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lats (latissimus dorsi); Front Shoulder (anterior deltoid)
Rolling Bridge Variations and Alternatives
How to do the Rolling Bridge
Start in a plank position with arms straight and hands beneath your shoulders, keeping your body in a straight line from head to heels.
Shift to a side plank by rolling onto the side of one foot and stacking your feet, while lifting your opposite arm towards the ceiling. Keep your hips elevated to maintain a straight body line.
Hold the side plank for a brief moment, then roll onto your other side forming a side plank on the opposite side, again lifting the opposite arm towards the ceiling.
After holding the second side plank, roll back into the starting plank position.
Continue rolling from one side plank to the other, returning to the plank position in between.
Perform the desired number of repetitions or continue for a set duration.
Make sure to maintain control throughout the movement and avoid dropping your hips during the transitions. This exercise engages the core muscles intensively, provides strength to the shoulder stabilizers, and also brings in an element of dynamic balance and flexibility. It's an advanced move, so ensure proper form is maintained to prevent injury.
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Rolling Bridge FAQs
What muscles does the Rolling Bridge work?
The Rolling Bridge mainly works the core, with help from the back and shoulders. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Rolling Bridge?
None. The Rolling Bridge is a bodyweight exercise, so you can do it anywhere.
What are some Rolling Bridge variations and alternatives?
Similar exercises include the Mountain-Climber Bridge, Hip Dip Plank, Medicine-Ball Roll Plank and Ring Side-Bridge.
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