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
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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