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Wall walking is another popular bridge variation that involves standing with one's back to a wall at a varying distance, followed by leaning backwards until one can press one's palms into the wall from behind. The practitioner then proceeds to "walk" with their hands along the wall down to the floor.
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This variation is considered by some to be the most advanced variation of the bridge, and is by far the one that requires the most strength. It involves performing a full closing bridge as above, followed by "opening" the bridge again by either pushing off the floor with the arms or coming back into
398:
The bridge hold is a static variation of the bridge exercise that involves getting into the full bridge as shown at the top of the article and holding the position, either for time or until exhaustion. This variation is possibly the most frequent variation of the bridge around the world, but is most
407:
The bridge push-up involves lying on the ground on the back with the feet pulled up to the buttocks and palms of the hands against the ground on either side of the head, followed by "pushing" the entire body upwards with both arms and feet. The practitioner then pulls the body back to the original
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A great amount of further difficulty can be introduced to the regular bridge push-up by executing the movement only supported by one arm. This also introduces unilaterality to the movement, primarily working only one side of the spinal erectors, and especially only one of the deltoids.
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Just like above, the bridge push-up can also be executed with one leg extended. When this is done, not only is unilaterality introduced, but the hamstrings and glutes (as well as other muscles of the lower extremities worked by the bridge) are worked far more.
435:
To make the exercise more difficult, one can also finish the movement by proceeding to "walk" all the way back up again, then pushing off the wall with the arms back into the original standing position. This can be done for several repetitions.
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The closing bridge involves standing straight up with varying foot distance, then slowly leaning further and further backwards with the arms reaching back, until one comes all the way down into a standing bridge. This is the typical way that
389:
The bridging exercise is not a singular movement, but includes a wide range of variations and progressions. There is no single agreed upon "standard" variation of the bridge like with other common bodyweight exercises.
268:. Many variations of this exercise are employed throughout the world, most commonly the balancing of the body on the hands and the feet. It is intended to improve lower back and gluteus strength. Examples of
408:
position and repeats the whole movement for a set amount of repetitions, or until exhaustion. This is also one of the ways to get into the bridge hold position, along with the closing bridge below.
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standing position relying solely on the muscles in the torso and legs. Furthermore, unilaterality can be introduced to this variation by performing the whole movement with only one arm.
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An image of a bridge position with straight legs. The body is pushed over the shoulders to enable straight vertical arms, stretching the shoulders and upper body
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If the information is appropriate for the lead of the article, this information should also be included in the body of the article.
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go into the bridge hold position above, but is also an excellent strength exercise in itself when done for multiple repetitions.
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commonly used in
Calisthenics circles to build strength in order to progress to some of the more difficult bridge variations.
311:, Urdhva Dhanurasana, or Wheel, while the Westernized nickname "Bridge pose" refers to a less rigorous supine backbend called
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493:"5-Year-Old Girl Paralyzed After Backbend Begins Road to Recovery"
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contains information that is not included elsewhere in the article
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101:. Unsourced material may be challenged and removed.
1169:(c) – compound exercise, (i) – isolated exercise
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357:. Unsourced material may be challenged and
64:Learn how and when to remove these messages
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377:Learn how and when to remove this message
229:Learn how and when to remove this message
211:Learn how and when to remove this message
161:Learn how and when to remove this message
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355:adding citations to reliable sources
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307:, this particular pose is called
45:This article has multiple issues.
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53:or discuss these issues on the
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491:Hill, Erin (March 25, 2016).
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421:One-legged bridge push-up
276:applications are seen in
27:Exercise and body posture
412:One-armed bridge push-up
313:Setu Bandha Sarvangasana
770:Close-grip bench press
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110:"Bridge" exercise
452:Stand-to-stand bridge
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1189:Bodyweight exercises
1079:Side-lying leg raise
824:Abdomen and obliques
750:Reverse grip push-up
351:improve this section
95:improve this article
1199:Indian martial arts
1194:Gymnastics elements
1120:Bodyweight exercise
286:Brazilian jiu jitsu
1130:Muscle hypertrophy
1072:(inside of thighs)
935:Dirty dog exercise
776:Close grip push-up
472:Bridge (grappling)
294:mixed martial arts
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1155:Flywheel training
1149:List of exercises
966:(front of thighs)
794:Triceps extension
694:handstand push-up
538:Strength training
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1125:Calisthenics
1115:Bodybuilding
1035:Good-morning
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888:Good-morning
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597:(upper back)
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430:Wall walking
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349:Please help
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274:self-defense
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189:lead section
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93:Please help
88:verification
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47:Please help
44:
1140:Plyometrics
900:Pelvic lift
718:Upright row
684:Front raise
665:(shoulders)
574:Machine fly
556:Bench press
394:Bridge hold
18:Back bridge
1183:Categories
1098:Calf raise
1014:Hamstrings
964:Quadriceps
868:Lower back
813:Wrist curl
738:Bicep curl
646:Supine row
634:Seated row
497:PEOPLE.com
478:References
367:April 2022
319:Variations
309:Chakrasana
201:April 2022
121:newspapers
50:improve it
1070:Adductors
1047:Leg press
991:Leg press
941:Leg press
839:Leg raise
826:(abdomen)
788:Push-down
690:Headstand
678:Face pull
652:Face pull
622:Pull-down
616:Muscle-up
595:trapezius
562:Chest fly
547:Pectorals
540:exercises
338:does not
298:wrestling
151:July 2007
56:talk page
1111:See also
1041:Leg curl
1029:Deadlift
979:Deadlift
929:Deadlift
915:buttocks
882:Deadlift
805:Forearms
663:Deltoids
461:See also
446:gymnasts
290:Capoeira
270:bridging
266:exercise
264:) is an
761:Triceps
744:Chin-up
628:Pull-up
610:Chin-up
580:Push-up
549:(chest)
359:removed
344:sources
278:Kung Fu
135:scholar
1166:Legend
1090:Calves
1023:Bridge
973:Bridge
923:Bridge
876:Bridge
851:Sit-up
833:Crunch
729:Biceps
672:Bridge
296:, and
258:bridge
137:
130:
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116:
108:
1059:Squat
1053:Lunge
1003:Squat
997:Lunge
953:Squat
947:Lunge
857:Squat
692:into
142:JSTOR
128:books
913:and
911:Hips
593:and
591:Lats
342:any
340:cite
305:yoga
282:Judo
256:The
114:news
1160:Gym
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