Strength Training · Yoga
Bridge Pose
Bridge Pose is a lying yoga backbend held with your hips lifted and feet grounded. It strengthens your glutes and legs while stretching the front of your hips.
- Beginner
- Low injury risk
- No rest timer
How to do it
- Lie on your back with your knees bent and arms resting beside you, palms down.
- Place your feet flat, parallel, and hip-width apart near your hips.
- Lift your hips by pressing through your feet.
- Hold your hips raised with your weight supported through your feet, arms, and shoulders.
- Lower your back and hips slowly to the mat.
Form cues
- Point your knees straight ahead.
- Keep pressure across your whole foot.
- Breathe slowly throughout the hold.
Common mistakes
- Feet too far awayAdjust your feet so your heels sit roughly beneath your knees in the lifted position.
- Arching mainly through the lower backLower your hips slightly until you can keep your lower ribs from flaring upward.
- Shrugging toward your earsEase your shoulders away from your ears without forcing them underneath you.
Safety
Forcing the lift can strain your lower back. Loading your head or turning it during the hold can irritate your neck.
- Keep your head centered and resting lightly; do not push it into the mat.
- Lower fully before turning your head.
- End the hold if you feel pain, tingling, or neck pressure.
If you have an existing neck or back injury, ask a physiotherapist or doctor whether a supported version is appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Block (optional)
- Yoga Mat
- Yoga Strap (optional)
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- No rest timer
Start with shorter holds that let you maintain a comfortable position without straining.