Mobility

Bridge Stretch

The Bridge Stretch is a great exercise for improving flexibility and strength in your lower back, hips, and shoulders. This exercise involves forming a bridge like posture with your body by pushing your hips and torso upwards, while keeping your hands and feet on the ground. It's good for stability, flexibility and can also aid in the relief of back pain.
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Bridge Stretch instructions
Step-by-step instructions
1
Start by laying flat on your back with your hands and feet flat on the ground (knees pointing up to the ceiling).
2
Raise your hands with the palms facing up while keeping your shoulders and arms grounded on the floor.
3
Press your feet into the ground to lift your hips towards the ceiling while pushing your chest towards your hands.
4
Hold this position for a few seconds and feel the stretch in your lower back and hips.
5
Slowly lower your body back to the ground and repeat the stretch a few more times.
Start by laying flat on your back with your hands and feet flat on the ground (knees pointing up to the ceiling).
Raise your hands with the palms facing up while keeping your shoulders and arms grounded on the floor.
Press your feet into the ground to lift your hips towards the ceiling while pushing your chest towards your hands.
Hold this position for a few seconds and feel the stretch in your lower back and hips.
Slowly lower your body back to the ground and repeat the stretch a few more times.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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