About this exercise
A mobility exercise that opens the thoracic spine, chest, and front shoulders by bridging from a seated position onto one hand and one foot, rotating the hips up while the free arm sweeps in a wide arc to the floor behind.
Thoracic Bridge
Step by step instructions, muscle activation and variants for the Thoracic Bridge.
MediumGlutesHamstrings
How to Perform
- Sit on the floor with knees bent, feet flat, and one hand planted on the floor slightly behind your hip
- Extend the opposite arm forward at shoulder height
- Press through your planted hand and both feet to lift your hips toward the ceiling
- As your hips rise, sweep the free arm in a wide arc overhead and toward the floor on the opposite side, rotating through the thoracic spine
- Follow your hand with your gaze and allow the chest to open fully at the top
- Slowly reverse the arc, lower your hips, and return to the starting position
- Complete all reps on one side before switching
Muscle Activation
Primary
GlutesHamstringsCalvesRear shouldersObliquesTrapeziusMiddle back
Common Mistakes
Common mistakes content is coming soon.
About the Thoracic Bridge
The Thoracic Bridge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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