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Calisthenics · Gymnastics · Mobility

Gymnastics Bridge

The gymnastics bridge is a face-up backbend supported on your hands and feet. It builds shoulder support strength while challenging mobility through your shoulders, spine, and hips.

Higher injury risk. Read the safety notes before adding weight.

  • Intermediate
  • Higher injury risk
  • Rest 45 sec
Video by Kangaroo Hoppers on YouTube

How to do it

  1. Lie on your back with your feet flat, hip-width apart, and close to your hips.
  2. Plant your palms beside your ears with your fingers pointing toward your shoulders.
  3. Press through your hands and feet to lift your body into an arch with your head clear of the floor.
  4. Straighten your arms as far as your shoulder mobility comfortably allows.
  5. Hold the arch with your weight supported through both hands and both feet.
  6. Tuck your chin slightly toward your chest.
  7. Bend your elbows to lower your upper back gently to the floor.
  8. Lower your hips to the floor.

Form cues

  • Keep your knees pointing forward.
  • Press through the whole palm.
  • Breathe steadily throughout the hold.

Common mistakes

  • Bending only through the lower backLift your chest toward the space above your hands to spread the arch through your upper back.
  • Elbows flaring wideKeep your elbows roughly shoulder-width apart rather than letting them drift outward.

Safety

If your arms give way, you can fall onto your head or neck. Forcing the arch beyond your available mobility can strain your lower back, shoulders, or wrists.

  • Warm up with gentle wrist movements, overhead reaches, and small backbends.
  • Use a clear, dry spring floor with secure hand and foot contact.
  • Do not use your head as a weight-bearing support during entry, the hold, or exit.
  • End the hold before your arms shake or you lose control of the descent.

Choose an easier bridge or get advice from a physiotherapist first if you have wrist, shoulder, neck, or back pain, or cannot comfortably bear weight through your hands.

Muscles worked

Front
Back

Primary muscles

  • Front Delts

Secondary muscles

  • Glutes
  • Lower Back
  • Rotator Cuff

Equipment

  • Spring Floor

Sets and reps

Sets
2–3
Target
10–20 seconds
Rest
45 sec

Variations

Easier

Harder