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how to do bridge pose

Lifting your hips from your back with feet planted, bridge pose strengthens the glutes and hamstrings while stretching the fronts of the hips. As a held position it is a warm-up that wakes up your seat before squats or lunges, and a counter to long days in a chair. Unlike repeated glute bridges, the hold emphasizes endurance and position more than power. It suits all levels, but a simple two-leg hold eventually gets easy, which is your cue to try single-leg versions.

▶ watch bridge pose on the dedicated video page

primary musclesglutes, hamstrings
also workslower back, quads
levelbeginner
equipmentnone — bodyweight
typetimed hold

how it’s done, step by step

  1. Lie down on your back with your knees bent, feet together on the floor, and arms resting at your sides.
  2. Raise your hips and straighten your thighs with your back while your knees are closed.
  3. Maintain this position, raise your arms and then land them overhead with your palms facing upward.
  4. Return to the initial position and repeat.

how much: Hold for 20–25 seconds, 2–3 times, then work toward a longer hold before lifting one foot.

form tips from the wandelbar coaches

  • Press through your heels and lift until your knees, hips and shoulders form one slope.
  • Tuck your tailbone slightly before lifting so your lower back stays long, not arched.
  • Keep your knees parallel, as if holding a small ball between your thighs.

common mistakes

  • Feeling it mostly in the lower back — lower your hips an inch and squeeze your glutes harder.
  • Knees falling outward during the hold — press them toward each other until they point straight ahead.
  • Feet too far from your hips so hamstrings cramp — walk your heels closer until your shins stay near vertical.

make it easier or harder

easier
Hold the bridge at half height, or lift and lower slowly with a two-second pause at the top.
harder
Straighten one leg toward the ceiling while holding your hips level, then switch legs.
bridge pose: hips lifted, feet flat, straight line from knees to shoulders
bridge pose — correct starting position

similar bodyweight exercises

single-leg deadlift mid-rep: torso and back leg level with the floor, standing knee soft single-leg deadlift cossack squats at the bottom: one knee deeply bent, other leg straight, toes up cossack squats bird dog on all fours: opposite arm and leg extended level with the back bird dog squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges glute bridge top position: hips lifted, straight line from shoulders to knees glute bridge

never wonder what to train next

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