About this exercise
A yoga backbend that strengthens the glutes and lower back while opening the chest and hip flexors. Setu Bandhasana is a foundational posture that improves spinal mobility and builds posterior chain strength.
Yoga Bridge
Step by step instructions, muscle activation and variants for the Yoga Bridge.
EasyGlutesHamstrings
How to Perform
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart
- Place your arms alongside your body with palms facing down
- Press your feet and arms into the floor and lift your hips toward the ceiling
- Squeeze your glutes and keep your thighs parallel to each other
- Hold the position for 20–30 seconds, breathing steadily
- Slowly lower your hips back to the floor and relax
Muscle Activation
Primary
GlutesHamstringsLower back
Secondary
AbsQuadricepsCore
Common Mistakes
Common mistakes content is coming soon.
About the Yoga Bridge
The Yoga 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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