Thoracic Bridge
Open your chest & improve posture with the Thoracic Bridge! Strengthen your core, glutes, and back in this effective bodyweight exercise.
The Thoracic Bridge is a compound exercise that mainly works the glutes & hips and core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Thoracic Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Obliques
Thoracic Bridge Variations and Alternatives
How to do the Thoracic Bridge
Start by sitting on the ground with your legs bent in front of you and place your hands on the ground behind your back, fingers pointing away from your body.
Push through your hands and feet to lift your hips high, creating a straight line from your chest through to your knees.
Allow your head to tilt back if it's comfortable, opening your chest and shoulders towards the ceiling.
As you become comfortable with the initial position, reach one arm over your body, as shown in the third and fourth images, to increase the stretch through your thoracic spine and chest.
Hold the bridge and the arm reach for a few seconds, engaging your glutes and ensuring your hips stay lifted.
Return your reaching arm back to the floor, and repeat on the other side if the movement includes alternating arms.
Repeat the whole sequence for the desired number of reps or for a set duration, focusing on smooth and controlled movement.
Remember to engage your core throughout the exercise to support your lower back and avoid sagging through the hips. If you're new to this movement, start with shorter holds and fewer repetitions, working your way up as you gain strength and mobility.
The images provided demonstrate the thoracic bridge and the reaching phase, which focuses on opening up the thoracic spine and shoulder region as well as stretching the chest.
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Thoracic Bridge FAQs
What muscles does the Thoracic Bridge work?
The Thoracic Bridge mainly works the glutes & hips and core, with help from the back. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Thoracic Bridge?
None. The Thoracic Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Thoracic 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 Thoracic Bridge go on?
It belongs on push day in a push/pull/legs routine.
What are some Thoracic Bridge variations and alternatives?
Similar exercises include the Pose Setu Bandha Sarvangasana Bridge, Pose Setu Bandhasana Bridge, Crab Pose and Table-Top Bridge.
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