Bridge Pose Setu Bandhasana
Expert Advice
Press firmly into your feet and engage your glutes and hamstrings to lift your hips, protecting your lower back.
How-to-do Steps
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place your arms at your sides with palms down.
- Press your feet and arms into the floor as you lift your hips toward the ceiling.
- Keep your neck relaxed and hold the pose for 30 seconds to 1 minute.
- Gently lower your hips back to the floor and rest before repeating.
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Muscles Worked
Bridge Pose Setu Bandhasana primarily targets the Glutes, Hamstrings, Lats, Quads, Abs, Shoulders, Chest, Triceps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes16%
Hamstrings12%
Lats12%
Quads12%
Abs12%
Shoulders12%
Chest12%
Triceps12%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Bridge Pose Setu Bandhasana work?
Bridge Pose Setu Bandhasana primarily targets the Glutes, Hamstrings, Lats, Quads, Abs, Shoulders, Chest, Triceps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Bridge Pose Setu Bandhasana?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Bridge Pose Setu Bandhasana suitable for beginners?
Bridge Pose Setu Bandhasana is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
