How to do the Bridge Pose with Arm Reach
- Lie on your back, knees bent, feet flat and about hip-width apart.
- Lift your hips as you sweep your straight arms overhead to the floor.
- Slowly lower your hips and bring your arms back to your sides.
Full technique — 6 steps
- Lie on your back with knees bent and feet flat, about hip-width apart.
- Rest your arms along your sides with your palms facing down.
- Drive through your heels and lift your hips until your torso and thighs form a straight line.
- At the same time, sweep your straight arms overhead until the backs of your hands rest on the floor behind your head.
- Hold the top position briefly without arching your lower back.
- 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
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.
