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bridge pose — video demonstration

Bridge pose: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Beginner bodyweight glutes exercise, no equipment.

watch for these things

  • 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.

→ full bridge pose guide — step-by-step instructions, muscles worked & all form tips

watch next

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

train it, don’t just watch it

bridge pose is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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