Kick-up to Bridge

Introduction

Transition from standing to bridge or bridge to standing, developing flexibility and back control.

Anatomy and Muscles Worked

• Primary muscles: back flexibility, core, shoulders, quadriceps

Step-by-Step Instructions

1. Standing, slowly lean backward.
2. Place hands on floor lowering into bridge.
3. Or from bridge, push with hands and kick-up to return standing.

Recommended Sets and Reps

• 5 sets of 3 to 5

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Practice with a spotter or against a wall. Cushioned surface recommended.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.