Incline Bridges

Lowering our upper body makes the bridge more difficult.

However, because of the angle, not much movement is possible. Some muscles may feel like they’re not moving much at all.

This is still building strength and will help us transition to the next steps!

Standards

LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 20
LEVEL 3: 2 Sets of 25

Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.

If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.

Once you can do 2 Sets of 25 (Level 3) with GOOD FORM, you are ready to move on to a harder Bridge variation.

Form Cues

  • Your wrist positioning is key on this exercise. Don’t have your wrists so far back that they have to contort to support your body. If you’re using a bench, place them on the edge.

  • Use a stable platform. Make sure it does not wiggle around or move. Anything glass or fragile is out of the question.

  • Using a “squishy” surface like a bed might make this exercise harder on your wrists. A stable bench is a good standard for this exercise.

  • Breathe normally throughout this exercise. This is very important. The new positioning in our body can make our blood rush to and from our head. If we hold our breath and suddenly release it, this may result in severe dizziness.

  • If you feel dizzy, stop immediately and take a break. Walk around the room while breathing normally before returning to your exercise set.

  • Try to externally rotate your shoulders during this exercise. This meaning rotating your upper arms away from your body. It may help you to envision trying to bring your elbows together.

  • Your feet should point forward or slightly out. Point your toes forward.

  • Try to arch your back evenly. Don’t hinge at one point while keeping the rest straight. Imagine your back being as curved as the letter U.

  • Your abs will stretch during this exercise. You can maintain tension in them - but they should stretch to allow your lower back to contract. This is normal!

Tutorial

  1. Sit in front of a platform around thigh height. A bench is a good standard. Your arms should be by your side and your legs shoulder width apart.

  2. Lean back until your head and palms touch the object. Lift your hips until your body is support by your head, palms, and feet.

  3. Lean backwards, trying to move on spinal vertebrae at a time, until your body is arched and your head is clear of the platform.

  4. Pause for 1 Second.

  5. Slowly reverse the movement.

  6. Pause for 1 Second.

  7. Repeat 3-6.

Progression & Regression

To make this exercise easier: Using a higher platform will make this exercise easier. Adjust your wrists as necessary. They should not hurt during this exercise.

To make this exercise harder: Using a lower platform will make this exercise harder.

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