Straight Bridge Exercise steps, tips and benefits

Straight Bridge Exercise steps, tips and benefits - sharp muscle
Time: 3 minutes read
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Updated: April 11th, 2023

Straight Bridge is a high-level bodyweight exercise that creates a high degree of strength and flexibility throughout the body, especially in the back and spine.

It is a great exercise for aspiring master. While the leg works the entire anterior chain — the front muscles of the bone — the straight bridge acts as the back chain.

Straight Bridge builds spinal erectors, reduces low back pain, bulletproofs the spine, trains the hamstrings, and helps fix sore knees.

Because the arms are pushing behind the body, this type of pull also strengthens the “lats” of the back, and the muscles around the shoulder — a terrific benefit for those who don’t have a pullup bar. Straight Bridge also gives yes triceps of steel kiddos – no more necessary.


NameStraight Bridge
ExerciseCalisthenics Exercise
LevelBeginner Difficulty, Dynamic Exercise
Muscle WorkSpinal Erectors, Hamstrings, Glutes, Traps, Rhomboids, Triceps
ProgressionsBeginner: 1×10 Reps
Intermediate: 2×20 Reps
Master: 3×40 Reps

Step-by-step Instructions of Straight Bridge Exercise

  • With your feet extended directly on the floor in front of you and your hands behind your hips.
  • Lift yourself up and straighten your body by pressing into the ground with your hands and heel. Drop your head back, push your chest out and look behind you.
  • Stop in the top position for a while, then back down under control.

Training Tip

The key difference between this position and the small bridge is that the arms are supporting the body from the ground and the legs extend straight outward.

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Experiment with different hand positions. Some people prefer to have their fingers pointing forward, while others feel better with their hands behind them or protruding towards the sides. You may also experiment with pointing or flexing your toes.

Form Tips

  • To achieve the optimal form in this exercise, starts with your body slightly wider than a right angle and turns into a straight line. This will involve retracting your shoulder blades, which can help you with your overall posture.
  • Try to avoid sagging at the hips. If this is difficult, try bending your knees slightly.
  • Keep your feet together.
  • Your feet should be facing forward or slightly outward. Point your toes forward.
  • Endeavor to maintain your back neutral throughout the exercise.
  • Tighten your core and abs during the movement. The objective is to perceive your body “hinging” at the hips. This is similar to the movement of jackknife squats and jackknife pull-ups!

Benefits of Straight Bridge Exercise

If you are looking for a trick to connect your routine and your butt, basic pull is a great place to start.

For this trick, the target muscle is a spine that runs the length of your back from your neck to the tail bone. A straight bridge extends the stabilizers of the posterior chain including your hip abductors, gluteus maximus, and hamstrings.

As opposing stabilizers for bridge moves, rectus abdominis, diagonals and quadriceps get a workout as they maintain stability.

As these muscle groups become stronger, your overall strength will improve. A strong core will also improve your posture and may help reduce lower back pain. In fact, as long as you have a good form, bridge exercise is generally safe for people with chronic back problems and can aid in pain management.

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