How to do the Straight Bridge Exercise - FITABOUTS

How to do the Straight Bridge Exercise

Straight Bridge is a high-level bodyweight exercise that creates a high degree of strength and flexibility throughout the body, especially in the back and spine.

It is a great exercise for aspiring master. While the leg works the entire anterior chain — the front muscles of the bone — the straight bridge acts as the back chain.

Straight Bridge builds spinal erectors, reduces low back pain, bulletproofs the spine, trains the hamstrings, and helps fix sore knees.

Because the arms are pushing behind the body, this type of pull also strengthens the “lats” of the back, and the muscles around the shoulder — a terrific benefit for those who don’t have a pullup bar. Straight Bridge also give yes triceps of steel kiddos – no more necessary.


NameStraight Bridge
ExerciseCalisthenics Exercise
LevelBeginner Difficulty, Dynamic Exercise
Muscle WorkSpinal Erectors, Hamstrings, Glutes, Traps, Rhomboids, Triceps
ProgressionsBeginner: 1×10 Reps
Intermediate: 2×20 Reps
Master: 3×40 Reps

Step by step Instructions of Straight Bridge

  • With your feet extended directly on the floor in front of you and your hands behind your hips.
  • Lift yourself up and straighten your body by pressing into the ground with your hands and heel. Drop your head back, push your chest out and look behind you.
  • Stop in the top position for a while, then back down under control.

Training Tip

The key difference between this position and the small bridge is that the arms are supporting the body from the ground and the legs extend straight outward.

Experiment with different hand positions. Some peo-ple prefer to have their fingers pointing forward, while others feel better with their hands behind them or protruding towards the sides. You may also experiment with pointing or flexing your toes.

Benefits of Straight Bridge

If you are looking for a trick to connect your routine and your butt, basic pull is a great place to start.

For this trick, the target muscle is a spina that runs the length of your back from your neck to the tailbone. A straight bridge extends the stabilizers of the posterior chain including your hip abductors, gluteus maximus, and hamstrings.

As opposing stabilizers for bridge moves, rectus abdominis, diagonals and quadriceps get a workout as they maintain stability.

As these muscle groups become stronger, your overall strength will improve. A strong core will also improve your posture and may help reduce lower back pain. In fact, as long as you have a good form, bridge exercise is generally safe for people with chronic back problems and can aid in pain management.