Resistance Band Bridge Yoga Pose Setu Bandha Sarv

Muscles worked

Setup

1. Lie flat on your back with knees bent and feet flat on the floor, hip-width apart.
2. Place a mini-band just above your knees, or lay a long resistance band across your hips, pinning the ends firmly to the floor with your hands.
3. Position your heels close to your glutes so your fingertips can nearly touch them, keeping your arms straight by your sides.
4. Engage your core to flatten your lower back against the mat.

How to do it

1. Exhale as you drive through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
2. Squeeze your glutes at the top of the movement while simultaneously pressing your knees outward against the band's resistance.
3. Inhale as you slowly lower your hips back to the floor with a controlled 2-second eccentric phase.
4. Maintain a steady tempo, avoiding any momentum or bouncing at the bottom of the rep.

Form checklist

• Keep your knees aligned with your toes; do not let the band pull your knees inward.
• Avoid over-arching your lower back at the top; focus on a neutral spine.
• Keep your weight distributed through your heels rather than shifting to your toes.
• Maintain a relaxed neck and jaw, keeping your gaze fixed on the ceiling.

Pro tips

• Perform a slight posterior pelvic tilt (tuck your tailbone) at the peak of the movement to maximize gluteal recruitment and minimize lower back strain.
• Actively pull your heels toward your shoulders (without moving them) to increase hamstring engagement throughout the lift.

Make it harder

• Transition to a single-leg bridge by extending one leg straight out while the other drives the movement.
• Incorporate a 5-second isometric hold at the top of each repetition to increase time under tension.

Frequently asked

What muscles does the resistance band bridge yoga pose setu bandha sarv work?

The resistance band bridge yoga pose setu bandha sarv primarily targets the erector spinae, glutes, and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the resistance band bridge yoga pose setu bandha sarv?

The resistance band bridge yoga pose setu bandha sarv uses resistance band.

Is the resistance band bridge yoga pose setu bandha sarv good for beginners?

Yes. The resistance band bridge yoga pose setu bandha sarv is a beginner-friendly movement and a strong foundation to build on.

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