Floor Bridge
Strengthen your core & glutes with Floor Bridge! A simple yet effective exercise you can do anywhere. Lift, squeeze, & feel the burn!
The Floor Bridge is a compound exercise that mainly works the glutes & hips and core, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Floor Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hamstrings; Deep Core (transverse abdominis)
Floor Bridge Variations and Alternatives
How to do the Floor Bridge
Begin by lying flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms flat on the ground beside you for stability.
Press your feet into the floor, tighten your abdominal and buttock muscles, and raise your hips off the ground to form a straight line from your knees to your shoulders.
Make sure your core is engaged and your hips are lifted, but avoid overextending your lower back. Squeeze your glutes at the top of the movement.
For a more advanced variation, as shown in the last two images:
Once in the raised bridge position, lift one leg off the ground and straighten it, keeping your thighs parallel. The elevated leg should be straight with the toes pointing upwards.
Hold this position, ensuring your hips remain level and raised, without dipping to one side.
Lower your leg back to the starting position and repeat with the opposite leg.
Ensure the movements are controlled and focus on maintaining balance and stability throughout the exercise. Perform for the desired number of repetitions or hold each lift for a specific duration before lowering your hips back to the ground.
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Floor Bridge FAQs
What muscles does the Floor Bridge work?
The Floor 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 Floor Bridge?
None. The Floor Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Floor 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 Floor Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Floor Bridge variations and alternatives?
Similar exercises include the Bodyweight Chest Glute Bridge Press, Pose Bridge, Straight-Leg Bridge Raise and Pose Setu Bandha Sarvangasana Bridge.
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