Straight Bridges
This brings the entire body into action!
This exercise works the entire posterior chain and brings our arms in to the ring.
However, because we are not bending backwards yet, the mobility and strength requirements are not as high.
This exercise is a great way to prepare our bridging muscles for the more advanced variations.
You could even say it’s a “bridge” to other exercises. Badumtss.
Standards
LEVEL 1: 2 Sets of 15
LEVEL 2: 2 Sets of 25
LEVEL 3: 3 Sets of 30
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 3 Sets of 30 (Level 3) with GOOD FORM, you are ready to move on to a harder Bridge variation.
Form Cues
Ideal form in this exercise starts from your body at slightly wider than a right angle and transitions into a straight line. This will involve your shoulder blades retracting, which may help you with your overall posture.
Try to avoid sagging at the hips. If this is difficult, try bending your knees a bit.
Have your legs together.
Your feet should point forward or slightly out. Point your toes forward.
Try to keep your back neutral throughout the exercise.
Tighten your core and abs during the movement. You want to feel your body “hinge” at the hips. This is similar to the movement of Jackknife Squats and Jackknife Pullups!
Tutorial
Sit on the floor with your legs in front of you. Your palms should be by your hips. Your body should form an angle slightly wider than a right angle.
Push through your arms and contract your glutes to begin the movement. Keep your arms and legs straight and bring your shoulders back.
Continue this movement until your body is in a straight line supported by your heels and palms.
Pause for 1 Second.
Slowly come back down.
Pause for 1 Second.
Repeat 2-6.
Progression & Regression
To make this exercise easier: Bending your knees slightly will make this exercise easier.
To make this exercise harder: Raising your heels will make this exercise harder. A chair, ottoman, or stool works well. However, this will make it harder to form a straight line at the top of the movement.