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BRIDGE

Posterior Chain

The bridge exercise is a fantastic movement for strengthening the glutes, lower back, and core muscles. Often incorporated into yoga and Pilates routines, the bridge not only helps improve strength but also enhances flexibility and stability in the lower body.

 CALISTHENICS 

 

Dead Bug

​Push-up​

Pull-up

Front Plank​

Bird Dog

Leg Raise

Tricep Dips

Squat

Superman

Lunge

​Calf Raise

Bridge

Reverse Plank

Crunches​​​

BRIDGE
Benefits of the Bridge Exercise


  1. Glute Activation:
    The bridge targets the gluteal muscles, helping to build strength and improve the tone of the lower body.

  2. Core Stability:
    By engaging the core muscles, the bridge supports spinal alignment and enhances overall stability.

  3. Lower Back Health:
    Strengthening the lower back through this exercise can help alleviate discomfort and reduce the risk of injury.

  4. Improved Hip Mobility:
    Regularly performing bridges can enhance hip flexibility, contributing to better movement patterns.

How to Perform a Standard Bridge


  1. Starting Position: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
    Place your arms at your sides with palms facing down.

  2. Lifting Phase: Engage your core and glutes as you lift your hips toward the ceiling, forming a straight line from your shoulders to your knees.
    Hold the position for a moment at the top, squeezing your glutes.

  3. Lowering Phase: Slowly lower your hips back to the starting position, maintaining control throughout the movement.

  4. Repetitions: Perform 10-15 repetitions, gradually increasing as your strength improves.

Variations and Progressions


  1. Single-Leg Bridge:
    Lift one leg off the ground while performing the bridge to increase the challenge and engage the supporting leg more intensely.

  2. Bridge with March:
    Alternate lifting each knee toward your chest while maintaining the bridge position for added core engagement.

  3. Elevated Bridge:
    Place your feet on an elevated surface, like a step or bench, to increase the intensity of the exercise.

  4. Weighted Bridge:
    Hold a weight plate or dumbbell on your hips for additional resistance.

LEVEL 1: Regular Bridge

LEVEL 2: Bridge Using a Plataform

LEVEL 3: Bridge, One Leg at a Time

Common Mistakes to Avoid


  • Arching the Back:
    Keep your core engaged to prevent excessive arching of the lower back.

  • Foot Placement:
    Ensure your feet are positioned correctly under your knees to maximize glute engagement.

  • Rushed Movements:
    Focus on slow, controlled movements to enhance muscle activation.



Incorporating the bridge exercise into your fitness routine can significantly enhance lower body strength, improve core stability, and support overall functional fitness. Its accessibility and versatility make it suitable for individuals at any fitness level, providing a pathway to stronger glutes and a healthier, more stable core.

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