Back Bridge Progressions

Progressions

1. 01

   T-Bridge Wall

   • Stand facing a wall with your feet shoulder-width apart, about an arm's length away.

   • Place your hands flat on the wall at shoulder height, fingers pointing upward.

   • Walk your feet back slightly until your body forms a straight line from hands to heels, leaning into the wall.

   • Engage your glutes and core, then push your hips forward toward the wall to create a gentle back extension.

   • Your body should form a T-shape when viewed from the side — arms horizontal, torso and legs in a straight line.

   • Squeeze your glutes hard at the top of the movement; the extension should come from the hips, not the lower back.

   • Hold for the prescribed time, breathing steadily — exhale as you push forward, inhale as you ease back.

   • Keep your shoulders pressed down away from your ears throughout the hold.

2. 02

   T-Bridge Box

   

   Box / Bench / Step / Chair / etc.

   • Sit on the ground in front of a sturdy box or bench with your back resting against it.

   • Place your hands on the edge of the box behind you, fingers pointing toward your body, grip firm.

   • Bend your knees and place your feet flat on the ground, hip-width apart.

   • Press through your hands and feet to lift your hips toward the ceiling, creating a T-shape with your body.

   • Squeeze your glutes hard at the top — your body should form a straight line from shoulders to knees.

   • Keep your shoulders depressed (down and away from your ears) to avoid neck tension.

   • Hold for the prescribed time, breathing steadily; do not let your hips sag.

   • Lower back down with control; avoid dropping suddenly.

3. 03

   T-Bridge Floor

   • Lie on your back with your arms extended out to the sides at shoulder height, palms facing down (forming a T-shape).

   • Bend your knees and place your feet flat on the ground, hip-width apart, close enough that your shins are roughly vertical at the top.

   • Drive through your heels to lift your hips off the floor, engaging your glutes and core.

   • At the top, your body should form a straight line from your shoulders to your knees — no sagging or overarching.

   • Squeeze your glutes hard and hold for the prescribed time; the T-arm position provides stability.

   • Keep your knees tracking over your toes — do not let them collapse inward.

   • Breathe steadily throughout the hold — exhale as you lift, breathe normally while holding.

   • Lower back down with control, touching your glutes to the floor briefly before the next rep.

4. 04

   Wall Bridge Rotation

   • Stand with your back about 30 cm from a wall, feet shoulder-width apart, knees slightly bent.

   • Engage your core and begin rotating your torso to one side, reaching your hands back toward the wall.

   • As you rotate, push your hips forward and place both hands on the wall behind you, entering a supported bridge position.

   • Hold briefly at the wall, squeezing your glutes and opening through the chest and shoulders.

   • Return to the starting position by rotating back the way you came, maintaining control throughout.

   • Alternate sides with each rep to develop rotational mobility evenly.

   • Move slowly and deliberately — this progression combines rotation with extension, so control is essential.

   • Breathe steadily; exhale as you rotate into the bridge, inhale as you return.

5. 05

   Feet Elevated Bridge Hold

   • Lie on your back with your feet on an elevated surface (bench, step, or sturdy chair), knees bent, feet hip-width apart.

   • The elevation increases the range of motion and demands more from your glutes and core.

   • Drive through your heels to lift your hips toward the ceiling, keeping your shoulders and upper back on the floor.

   • At the top, your body should form a straight line from shoulders to knees — squeeze your glutes hard.

   • Hold for the prescribed time; do not let your hips drop or your lower back overarch.

   • Keep your knees tracking over your toes and pressing slightly outward.

   • Breathe steadily throughout — exhale as you lift, breathe normally while holding.

   • If the elevation feels too demanding, use a lower surface and build up gradually.

6. 06

   Floor Bridge

   • Lie on your back with your knees bent and feet flat on the ground, hip-width apart, heels close to your glutes.

   • Place your arms at your sides with palms pressing into the floor for stability.

   • Drive through your heels and squeeze your glutes to lift your hips off the floor.

   • At the top, form a straight line from your shoulders to your knees — avoid overarching the lower back.

   • Hold the bridge for the prescribed time, maintaining maximum glute tension throughout.

   • Keep your shoulders relaxed and pressed into the floor; do not push from the neck.

   • Your knees should stay hip-width apart — actively press them slightly outward.

   • Breathe steadily; lower back down with control when the hold is complete.

Common mistakes

• Letting the hips sag during the bridge
• Feet placed too far from or too close to the body
• Knees collapsing inward
• Pushing from the toes instead of through the heels
• Overarching the lower back at the top