Bridge (Straight Arm)
Bridge (Straight Arm) Exercise Description
The straight-arm bridge (often called a reverse plank) is a bodyweight isometric that trains hip extension and trunk anti-extension while demanding shoulder stability. You support your body with hands and heels, forming a straight line from head to feet. Primary work comes from the gluteus maximus and hamstrings to lift and maintain the hips, with the spinal erectors and deep core bracing to keep a neutral spine. The shoulders stay extended with the scapulae retracted and depressed for stability, engaging the posterior shoulder and upper back. This movement pattern reinforces full-body tension and alignment through the posterior chain while the trunk resists arching.
- Muscle Groups: Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Semitendinosus
- Assisting Muscles: Adductor Magnus, Gluteus Medius
- Stabilizing Muscles: External Obliques, Longissimus, Rectus Abdominis, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Single-joint
- Muscle Location: Glutes, Inner Hamstring, Outer Hamstring
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Bridge (Straight Arm) Exercise
‘- Sit on the floor with legs extended together, heels on the ground.
– Place hands on the floor behind your hips, shoulder-width apart; fingers point toward your feet or slightly outward. Wrists stack under shoulders.
– Set your shoulders: draw shoulder blades back and down (retraction and depression). Keep elbows straight without locking hard.
– Brace your midsection lightly to maintain a neutral spine (ribs down, pelvis neutral).
– Press through your heels and hands, squeeze glutes, and lift your hips until your body forms a straight line from head to heels.
– Keep knees straight and quads engaged; avoid letting hips sag or ribs flare.
– Maintain shoulder stability—chest open without shrugging; neck neutral with gaze up (do not drop the head backward).
– Breathe steadily; do not hold your breath.
– Lower the hips with control back to the start, keeping alignment until seated.
– If wrists are uncomfortable, slightly turn the hands out or adjust hand placement while keeping shoulders stacked over wrists.
Bridge (Straight Arm) Tips
‘- Stack your wrists directly under your shoulders with fingers pointing toward your feet or slightly outward.
– Retract and depress your shoulder blades before lifting to set stable shoulders.
– Keep elbows straight but avoid locking them hard as you hold the position.
– Brace your midsection with ribs down and pelvis neutral to maintain a neutral spine.
– Press firmly through your heels and hands while squeezing your glutes to lift your hips.
– Maintain a straight line from head to heels without letting your hips sag.
– Keep knees straight and quads engaged to help support full-body alignment.
– Open your chest without shrugging, and keep your neck neutral with your gaze up (do not drop your head backward).
– Breathe steadily throughout the hold instead of holding your breath.
– If your wrists are uncomfortable, slightly turn your hands out or adjust hand placement while keeping shoulders stacked over wrists.
Bridge (Straight Arm) Beginner Introduction
The straight-arm bridge (often called a reverse plank) is a static floor exercise that uses only bodyweight for resistance. The body is held face-up, with weight resting through the hands and heels while the hips are lifted. Head, hips, and feet line up so the front of the body stays long, while the back side works hard to maintain that position.
This hold places strong emphasis on the glutes and hamstrings as they raise and support the hips. The back and core brace together to prevent the lower back from collapsing or arching excessively, promoting a solid, unified trunk. The shoulders remain extended behind the body, calling on the backs of the shoulders and the upper back for stability around the shoulder joints. Because everything from the legs to the torso to the shoulder girdle contributes, the movement highlights full-body tension, postural control, and awareness of straight-body alignment, all while relying on calm, even breathing throughout the hold.