Bridge

Introduction

Back flexibility and strength exercise in full arch position, fundamental in gymnastics.

Anatomy and Muscles Worked

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

Step-by-Step Instructions

1. Lying on back, hands by ears, feet on floor.
2. Push to lift entire body in an arch.
3. Arms straight, head between arms, hips high.
4. Hold 15 to 30 seconds.

Recommended Sets and Reps

• 3 sets of 15 to 30 seconds

Common Mistakes

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

Safety

Warm up back and shoulders. Progress from elbow bridge if needed.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.