Stand To Stand Bridge

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Extend your arms directly overhead, keeping your biceps close to your ears.
3. Engage your glutes and core to create a stable base for the movement.

How to do it

1. Inhale as you reach your arms back and begin to arch your spine, pushing your hips forward to maintain balance.
2. Lower yourself with control, keeping your eyes on your hands until they make contact with the floor in a bridge position.
3. Exhale forcefully and shift your weight from your hands back to your feet while driving your hips forward.
4. Use your core and glutes to pull your torso back to the starting standing position in one fluid motion.

Form checklist

• Keep your eyes on your hands throughout the entire descent and ascent to guide the movement.
• Ensure your hips stay pushed forward to act as a counterweight against your upper body.
• Maintain active, locked-out arms to protect the neck and head during the transition.
• Keep your feet flat on the floor to maintain a solid foundation.

Pro tips

• Focus on 'pushing the floor away' with your hands to generate the initial momentum needed to return to standing.
• Squeeze your glutes as hard as possible at the bottom of the bridge to stabilize the pelvis before the ascent.

Make it harder

• Slow down the eccentric lowering phase to a 5-second count to maximize core tension and control.
• Narrow your foot stance to reduce the base of support and increase the balance requirement.

Frequently asked

What muscles does the stand to stand bridge work?

The stand to stand bridge primarily targets the glutes, hamstrings, and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the stand to stand bridge?

The stand to stand bridge requires no equipment — just your body weight.

Is the stand to stand bridge good for beginners?

The stand to stand bridge is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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