How to Do an Advanced Bridge

  1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
  2. Press through your heels, lift your hips, and then push further to lift your shoulders off the floor, arching your back.
  3. Extend your arms overhead or push with your hands for deeper extension.

Muscles Affected


Primary muscles:Glutes, lower back, hamstrings

Secondary muscles:Core, shoulders

Equipment: None or yoga mat (optional)

Band Reverse Plank

Proper Form And Breathing Pattern

Avoid overarching the lower back. Exhale as you lift into the bridge. Inhale as you return to the floor.


Sets And Reps

Do 2–3 sets of 8–12 reps or hold for 20–30 seconds.

Benefits of Advanced Bridge

  1. Strengthens the posterior chain and core.
  2. Enhances spinal flexibility and balance.