Bridge Pose

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Swiss BallBeginnerFloorApartment-friendly

Keep your back straight and stable. Squeeze your abdominal muscles. Engage the muscles of your pelvic floor. Squeeze your gluteal muscles. Try to keep your pelvis still. Do not rest in the bottom position.

Muscle Map

adductorsquadsabductorsadductorsgluteshamsquadstricepsFrontBack

Muscles Worked

Glutes

Hamstrings

Abductors

Adductors

Instructions

Tips

  • Keep your back straight and stable.
  • Squeeze your abdominal muscles.
  • Engage the muscles of your pelvic floor.
  • Squeeze your gluteal muscles.
  • Try to keep your pelvis still.
  • Do not rest in the bottom position.

Breathing

  • Breathe in going down, breathe out going up.

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