Rolling Bridge
Expert Advice
Ensure your hips are fully extended at the top of the bridge to engage the glutes and hamstrings effectively.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Press through your heels to lift your hips off the floor into a bridge position.
- Roll your spine back down to the floor one vertebra at a time.
- Once your hips touch the floor, immediately lift them again to roll into the next bridge.
- Repeat for the desired number of repetitions.
Track Rolling Bridge in FitAI
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Muscles Worked
Rolling Bridge primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs40%
Secondary
Quads20%
Shoulders20%
Glutes10%
Chest10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Rolling Bridge work?
Rolling Bridge primarily targets the Abs. Secondary muscles involved include Quads, Shoulders, Glutes, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Rolling Bridge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Rolling Bridge suitable for beginners?
Yes, Rolling Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
