Bridge Pose - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bridge Pose

Step by step instructions, muscle activation and variants for the Bridge Pose.

EasyGlutesLower back

About this exercise

Setu Bandha Sarvangasana, or Bridge Pose, is a foundational yoga backbend that opens the chest, stretches the hip flexors, and strengthens the glutes and lower back. The name translates from Sanskrit as "supported bridge pose." It is suitable for all levels and serves as both a mobility exercise and a gentle strength hold.

How to Perform

  • Lie on your back with knees bent, feet flat on the floor hip-width apart, arms along your sides
  • Press your feet firmly into the floor and engage your glutes
  • Inhale and lift your hips toward the ceiling, creating a straight line from knees to shoulders
  • Roll your shoulders underneath you and interlace your fingers on the floor for support if desired
  • Keep your thighs parallel and your knees directly above your heels
  • Hold the position, breathing steadily, for the desired duration
  • Exhale and slowly lower your spine back to the floor, vertebra by vertebra

Muscle Activation

Primary
GlutesLower back
Secondary
AbsHamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Bridge Pose

The Bridge Pose 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.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore