Bridge Pose Setu Bandhasana

Muscles worked

Setup

1. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Position your heels close to your sit bones so your fingertips can just touch your heels.
3. Place your arms along your sides with palms facing down and shoulders tucked under.

How to do it

1. Exhale as you press firmly through your heels and lift your hips toward the ceiling, engaging your glutes and hamstrings.
2. Lift your chest toward your chin, keeping your neck long and your gaze fixed straight up.
3. Hold the peak contraction for 1-2 seconds while maintaining a strong core to stabilize the spine.
4. Inhale as you slowly lower your spine back to the floor, rolling down one vertebra at a time.

Form checklist

• Keep your knees parallel; do not let them splay outward or cave inward.
• Drive your weight through your heels rather than the balls of your feet.
• Maintain a slight posterior pelvic tuck to avoid over-arching the lower back.
• Keep your chin away from your chest to protect the cervical spine.

Pro tips

• Interlace your fingers underneath your back and roll your shoulders further inward to increase chest opening and tricep engagement.
• Imagine squeezing an invisible block between your thighs to activate the adductors and stabilize the pelvis.

Make it harder

• Single-Leg Bridge: Extend one leg straight toward the ceiling while keeping your hips level and stable.
• Elevated Bridge: Place your feet on a bench or yoga block to increase the range of motion and glute demand.

Frequently asked

What muscles does the bridge pose setu bandhasana work?

The bridge pose setu bandhasana primarily targets the adductors, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bridge pose setu bandhasana?

The bridge pose setu bandhasana requires no equipment — just your body weight.

Is the bridge pose setu bandhasana good for beginners?

Yes. The bridge pose setu bandhasana is a beginner-friendly movement and a strong foundation to build on.

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