Top 15 Bridge Exercises/Workouts
1. Hip Bridge Exercise
Target – Glutes, core, and hamstrings.
Steps To Do Hip Bridge
Sets And Reps – 3 sets of 10 reps
2. Glute Bridge March
Target – Glutes, abs, lower back, quads, and hamstrings.
Steps To Do Glute Bridge March
Note: Keep your core engaged and don’t allow your pelvis to drop on any side. Sets And Reps – 3 sets of 10 reps
3. Single Leg Bridge Ups
Target – Glutes, abs, lower back, and hamstrings.
Steps To Do Single Leg Bridge Ups
Sets And Reps – 3 sets of 12 reps
4. Tricep Dip And Reverse Bridge
Target – Glutes, abs, lower back, triceps, shoulders, and hamstrings.
Steps To Do Tricep Dip And Reverse Bridge
Sets And Reps – 3 sets of 12 reps
5. Single Sky Bridge
Target – Glutes, abs, lower back, and hamstrings.
Steps To Do Single Sky Bridge
Sets And Reps – 3 sets of 12 reps
6. Shoulder Bridge
Target – Glutes, abs, lower back, calves, and hamstrings. Steps To Do Shoulder Bridge Sets And Reps – 3 sets of 10 reps [ Read: 5 Hip Thrust Exercises For A Toned And Strong Butt ]
7. Bridge Chest Press
Target – Glutes, abs, lower back, chest, and shoulders.
Steps To Do Bridge Chest Press
Sets And Reps – 3 sets of 10 reps
8. Weighted Glute Bridge
Target – Glutes, abs, and lower back.
Steps To Do Weighted Glute Bridge
Sets And Reps – 3 sets of 12 reps
9. Stability Ball Bridge Exercise
Target – Glutes, abs, lower back, and hamstrings.
Steps To Do Stability Ball Bridge Exercise
Sets And Reps – 3 sets of 12 reps Tip: If you don’t have a stability ball, use a mid-rise platform to rest your shoulders and head and do this exercise.
10. Decline Stability Ball Bridge
Target – Glutes, abs, lower back, and hamstrings.
Steps To Do decline Stability Ball Bridge Exercise
Sets And Reps – 3 sets of 12 reps Tip: If you don’t have a stability ball, use a mid-rise platform to rest your heels.
11. Stability Ball Hamstring Curl
Target – Glutes, abs, hamstrings, and lower back.
Steps To Do Stability Ball Hamstring Curl
Sets And Reps – 3 sets of 10 reps
12. Single Leg Stability Ball Hamstring Curl
Target – Glutes, abs, hamstrings, and lower back.
Steps To Do Single Leg Stability Ball Hamstring Curl
Sets And Reps – 3 sets of 7-10 reps
13. Folded Single Leg Glute Bridge
Target – Glutes, abs, and lower back.
Steps To Do Folded Single Leg Glute Bridge
Sets And Reps – 3 sets of 12 reps
14. Reverse Bridge (With Variation)
Target – Glutes, abs, chest, shoulders, obliques, and lower back.
Steps To Do Reverse Bridge (With Variation)
Sets And Reps – 3 sets of 10 reps
15. Side Bridge Elbow To Knee
Target – Glutes, quadriceps, abs, chest, shoulders, and lower back.
Steps To Do Side Bridge Elbow To Knee
Sets And Reps – 3 sets of 12 reps These are the best and effective bridge exercises. But the question is, why should you do these exercises? Find out next. [ Read:Top 15 Core Strengthening Exercises]
Benefits Of Bridge Exercises
Help build core strength. Improve stamina and stability. Correct your posture. Reduce knee and back pain. Tone the lower body.
Which muscles do bridges work? Bridges target the biceps femoris, gracilis, semitendinosis, gluteus maximus, gluteus medius, and rectus abdominis. What happens when you do bridges every day? Doing daily bridges helps stabilize the lumbar region and strengthen your deep abdominal muscles (1). Is bridge exercise good for your back? Yes. Bridge exercises can help strengthen the lower back muscles.
