Thoracic Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Trapezius Lower Fibers, Infraspinatus, Obliques, Latissimus Dorsi, Trapezius Middle Fibers
- Intensity
- medium
- Category
- stretching
- Skill Level
- intermediate
- Estimated Calories
- 3
- Alternate Names
- Bridge Pose
How to: Thoracic Bridge
- Start by lying on your back with your knees bent and feet flat on the ground.
- Place your arms at your sides with palms facing down.
- Press through your feet to lift your hips towards the ceiling.
- At the top of the movement, squeeze your glutes and engage your core.
- Hold the position for a few seconds while focusing on your breathing.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively instead of lifting through the hips.
- Not engaging the core, leading to lower back strain.
- Holding breath during the execution.
Modifications
- Perform the stretch with knees bent for reduced intensity.
- Use a yoga block for support under the hands if needed.
Tips
- Keep your shoulders relaxed during the stretch.
- Engage your core to maintain stability.
- Breathe deeply and steadily throughout the movement.
Thoracic Bridge Alternatives
Tags
stretching
glutes
hamstrings
shoulders
core
latissimus dorsi