The different types of bridge workout

 

Bridge is an exercise that helps to work the posterior chain of the body (muscles located at the back). It helps to make the glutes active and is very common among lower body workouts. It is also called glute bridge. 

Types of Workout 

Standard Bridge: This is the basic form of bridge and is done without any equipment. For this form, you lay on your back with your knees bent, lift your hips and hold the position for 30-40 seconds and then lower your hips. 

Resistance Bridge: It is a step further from the standard bridge, because you put a resistance band around your knees so as to activate your glutes more. 

Butt Bridge: More movement of the lower body is required in this variation. In this form, instead of holding the standard glutes for 30 seconds, you hold for about 2 seconds and then lower your body back to starting position and repeat. You can use resistance bands around your knees for more glute activation.

Single-leg Bridge: The basic form of bridge should be properly mastered before advancing to this variation. To do this exercise, Start in the standard bridge position, and then raise one leg up and hold for 30 seconds before switching to the other leg.

If that seems too easy for you, then you can raise your body up and lower back down repeatedly for sometime (10 reps for beginners) before switching to the other leg. 

Side-Bridge(Works Oblique): It is quite different from the other forms of bridge as you lie on your side instead of your back. When doing this variation you lie on side, lift your upper body by resting it on your elbow (put your other arm by your side or in front of you) and straighten your legs.

Then you lift your hips, you can choose to hold the position for a long time before switching to the other side or you can raise and lower your hips repeatedly before switching sides. 

The later should only be done after proper mastering of the former position. 

Hamstring Curl Bridge: This form of variation works more muscles in the legs. To do this variation, you lie flat on your back and then straighten  your legs on a yoga/fit ball. You then raise your hips and then use the sole of your feet to draw the ball closer to you by bending your knees and push it back so your legs are straight again and then lower your hips back. Do about 15-20 reps. 

Bridge Extension: In this variation, your activate your knees more. It can be done by basically getting into standard bridge position,but instead of just holding this position, you stretch your legs out alternately by straightening your knees. 

Try not to lower your hips while you alternate your legs. 10-15 stretch per legs is sufficient for one rep.

Muscle worked by bridge 

Glutes (Gluteus Maximus, Gluteus Minimus, Gluteus Medius). 

Abdominals (Rectus Abdominis, Transverse Abdominis).

Hamstrings (Bicep Femoris, Semi-Tendonosus, Semi-membranosus).  

Back Muscles (Latissimus Dorsi, Trapezius, Erector Spinae (iliocostalis lumborum, longissimus thoracis, spinalis thoracis), Multifidus, and Quadratus ). 

Muscles worked by the various variations of bridge

Here is a list of the main muscles worked by the various types of bridge exercise. 

Resistance Bridge: It increases the engagement of the glutes and lower back muscles. 

Butt Bridge: It helps to work the hamstrings, quadriceps and lower back.  

Single-leg Bridge: The muscles worked during this form are the glutes, lower back and abdominals. 

Side-Bridge(Works Oblique): It works the muscles in the obliques, shoulder and glutes. 

Hamstring Curl Bridge: The main muscles worked in this variation are  the hamstrings and quadriceps.  

Bridge Extension: It targets the muscles in the Quadriceps, Calves and Glutes. 

How to perform bridge

The following are the steps to perform a basic bridge. 

Step 1: Lay flat on your back on a yoga mat or a sort rug. 

Step 2: Bend your knees with your feets planted firmly on the mat. Your feets should be hip-width apart. This is the starting position.  

Keep your spine in neutral position and your arms by your side in a straight line. 

Step 3: Press your heels into the mat, engage your glutes and use your glute to raise your hips of the floor till your body is in a straight line from your knee to chin.

Use your shoulder to support your body. 

Step 4: Hold for 1-2 seconds and then lower your hips back to starting position. Inhale as you lower your body. 

Step 5: Repeat. 15-20 reps is sufficient. 

Benefit of Bridges

1. No equipment: It is a bodyweight exercise that requires no equipment other than a yoga mat so you can be comfortable. 

2. Flexible Location: You can do a bridge no matter where you are, and it requires minimal space. 

3. Mobility: Doing bridge regularly helps to increase hip and overall body mobility. 

4. Lower Back: Bridges are a great exercise that help to strengthen the lower back and reduce risk for injuries. 

5. Low-impact: Bridge is a low-impact exercise and this makes it suitable for those who have knee or hip concerns. 

6. Body Strength: Bridge helps to work mainly the glutes which are one of the largest body muscle group, and so require energy to train. This make it useful in building total body strength, endurance and aid weight loss. 

7. Core Stability: Regularly exercising your glutes by doing bridge can help to increase your core strength, stability and also improve your postural health. This will make doing everyday things such as walking, lifting easier. 

Consequences of wrong posture

Bridge is a low impact exercise however, just like any other workout if not done in the proper form, it can result in some injuries and aches. 

Lower back pain:Bridge is a very good exercise to ease lower back pain, but when too much pressure is exerted on the back and the basic form is not properly mastered before moving on to more advanced ones such as single-leg bridge, then it can result in back ache. 

Neck Pain: It is can be very tempting to lift your head during this exercise, instead of keeping your spine and head in a neutral position. Lifting of the head can result in straining the neck muscles.  

At the end of the day, bridge is an excellent form of workout for the lower body and can be included in your lower and full-body workout. The most important thing is to pay attention to your body and start gradually. 

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