# Bridge Pose with Arm Reach

A floor bridge with an overhead arm sweep. You lift your hips while reaching both straight arms overhead to the floor behind your head, working the glutes and opening the front of the hips and shoulders.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/bridge-pose-setu-bandhasana/video/male.mp4
- HTML: https://seto.fit/exercises/bridge-pose-with-arm-reach/

## Muscles worked

- Glutes: 7/10
- Hamstrings: 5/10
- Hip flexors: 4/10
- Quads: 3/10
- Hip adductors: 3/10

## How to do the Bridge Pose with Arm Reach

1. Lie on your back, knees bent, feet flat and about hip-width apart.
2. Lift your hips as you sweep your straight arms overhead to the floor.
3. Slowly lower your hips and bring your arms back to your sides.

### Full technique — 6 steps

1. Lie on your back with knees bent and feet flat, about hip-width apart.
2. Rest your arms along your sides with your palms facing down.
3. Drive through your heels and lift your hips until your torso and thighs form a straight line.
4. At the same time, sweep your straight arms overhead until the backs of your hands rest on the floor behind your head.
5. Hold the top position briefly without arching your lower back.
6. Lower your hips to the floor as your arms sweep back to your sides, then repeat.

## Common mistakes

- Overarching the lower back
- Feet placed too far forward
- Pushing through the toes
- Letting knees collapse inward
- Bending the elbows during the reach

## Form cues

- Finish with glutes
- Keep shins nearly vertical
- Don't arch at the top
- Arms stay long

## How much to do

- **Strength**: 1–2 sets of 8–10 reps · rest 30 s · 6 reps in reserve · lower 2 s, pause 2 s, lift 2 s
- **Muscle growth**: 1–2 sets of 10–12 reps · rest 30 s · 5–6 reps in reserve · lower 2 s, pause 2 s, lift 2 s
- **Endurance**: 2 sets of 10–15 reps · rest 30 s · 5 reps in reserve · lower 2 s, pause 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Bridge Pose with Arm Reach work?

Primary: Glutes 7/10. Also works: Hamstrings 5/10, Hip flexors 4/10, Quads 3/10, Hip adductors 3/10.

### When should I do the Bridge Pose with Arm Reach in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Bridge Pose with Arm Reach?

Strength: 1–2 sets of 8–10 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 10–12 reps, rest 30 s, 5–6 reps in reserve. Endurance: 2 sets of 10–15 reps, rest 30 s, 5 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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