Bridge Pose

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BodyweightBeginnerFloorApartment-friendly

Feel the gluteal muscles - not your lower back. Engage your inner thighs and glutes. Knees hip-width apart. The back side of the neck is on the mat. Do not overarch your lower back. Keep your back straight.

Muscle Map

absadductorsobliquesquadsshoulders frontabductorsadductorsgluteshamslower backobliquesquadstrapsFrontBack

Muscles Worked

Glutes

Hamstrings

Abs

Lower Back

Instructions

Tips

  • Feel the gluteal muscles - not your lower back.
  • Engage your inner thighs and glutes.
  • Knees hip-width apart.
  • The back side of the neck is on the mat.
  • Do not overarch your lower back.
  • Keep your back straight.

Breathing

  • Breathe in going down, breathe out going up.

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