Back Bridge

The Back Bridge is a full-body bodyweight exercise that targets the back, glutes, hamstrings, shoulders, and core. It improves spinal flexibility, strengthens the posterior chain, and enhances overall mobility. This exercise is often used in yoga, calisthenics, and functional training to develop strength and stability in the upper and lower body while improving posture.

The Back Bridge is a great movement for those looking to enhance back health, mobility, and strength, especially for those who sit for long periods.

How to Perform the Back Bridge

1. Starting Position:

• Lie flat on your back with your knees bent and feet placed flat on the floor, hip-width apart.
• Place your arms alongside your body with your palms facing down.
• Engage your core and glutes, and make sure your spine is in a neutral position.

2. Initiating the Movement:

• Push through your feet and lift your hips toward the ceiling.
• Squeeze your glutes and tighten your core as you raise your hips, creating a straight line from your knees to your shoulders.
• Press your feet firmly into the floor and ensure your shoulders are engaged to avoid overextending your back.

3. Top Position:

• At the top of the movement, your body should form a straight line from your shoulders to your knees.
• Hold this position for a second or two, focusing on contracting your glutes and core.

4. Lowering Back Down:

• Slowly lower your hips back down to the floor, vertebrae by vertebrae.
• Keep your core engaged and your glutes active as you descend.

5. Repetitions and Sets:

• Beginners: 5-8 reps, 2-3 sets
• Intermediate: 8-12 reps, 3-4 sets
• Advanced: 12+ reps, 4+ sets or progress to more advanced variations.

Variations and Progressions

1. Knee Bridge (Beginner)

• Perform the Back Bridge with your knees slightly bent to reduce intensity.

2. Single-Leg Back Bridge (Intermediate)

• Lift one leg off the floor while holding the top position of the bridge with the other leg.

3. Bridge with March (Intermediate)

• While holding the bridge position, alternate lifting one knee towards your chest, alternating sides.

4. One-Leg Back Bridge (Advanced)

• Perform the bridge on one leg, keeping the other leg straight and elevated throughout the movement.

5. Bridge with Elevated Feet (Elite)

• Place your feet on an elevated surface (like a bench or box) to increase difficulty.

Tips for Maximum Effectiveness

✅ Engage Your Glutes & Core: Prevents overextension of your back and keeps your movement controlled.

✅ Control the Descent: Lower yourself slowly to fully engage the muscles and avoid injury.

✅ Focus on a Neutral Spine: Avoid arching or rounding your back. A straight, neutral spine is key.

✅ Press Through Your Feet: Ensure that the power comes from your feet and glutes to lift your hips.

✅ Breathe Properly: Inhale as you lower down, exhale as you push your hips up.

Common Mistakes to Avoid

❌ Arching Your Back Too Much: Overarching your back can cause discomfort and strain. Focus on using your glutes and core for movement.

❌ Letting Your Knees Splay Out: Keep your knees in line with your hips and feet, not letting them flare outward.

❌ Using Momentum: Perform each repetition with control to avoid relying on momentum.

❌ Rounding Your Shoulders: Keep your shoulders engaged and avoid letting them collapse toward the floor.

❌ Feet Too Far Apart: Position your feet hip-width apart to ensure proper form and balance.