Thoracic Bridge
Expert Advice
Move slowly into and out of the bridge position, focusing on the stretch and opening of the thoracic spine without forcing the movement.
How-to-do Steps
- Sit on the ground with your legs extended in front of you and your hands placed behind you, fingers pointing away from your body.
- Bend your knees and place your feet flat on the ground.
- Press through your hands and feet to lift your hips up towards the ceiling, squeezing your glutes.
- Drop your head back if comfortable, and hold the bridge position for a few seconds.
- Lower your hips back to the ground and repeat for the desired number of repetitions.
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Muscles Worked
Thoracic Bridge primarily targets the Calves, Glutes, Hamstrings, Shoulders, Lats, Abs, Traps, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Calves12%
Glutes12%
Hamstrings12%
Shoulders12%
Lats12%
Abs12%
Traps28%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Thoracic Bridge work?
Thoracic Bridge primarily targets the Calves, Glutes, Hamstrings, Shoulders, Lats, Abs, Traps. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Thoracic Bridge?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Thoracic Bridge suitable for beginners?
Yes, Thoracic Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
