Bridge

To do a bridge, start lying on your back on the floor with your knees bent and hip distance apart, feet a little bit turned out. Walk your heels back as close to your butt as possible, or scoot your butt toward your heels. Hold your arms above your chest, pointing straight up at the ceiling. Draw your shoulder blades together to pull your shoulders back toward the floor.

Engage your abs, quads, and butt, and lift your pelvis up off the floor, creating a straight line between your head and your knees. Lift your toes off the ground, letting all the weight be in your heels. Keep your knees facing forward, and don’t let them splay out to the sides. Keep your arms up, your neck still, and hold the position for the recommended time.

The bridge exercise is used in our rock climbing training programs available on this page.