London Bridge
London Bridge Exercise Description
London Bridge (often performed as a bird dog) is a bodyweight, quadruped core-stability drill emphasizing a neutral spine while you extend the opposite arm and leg. It primarily trains the spinal extensors (erector spinae and multifidus) and gluteals, with the deep abdominals (transversus abdominis and obliques) resisting rotation and extension. Scapular stabilizers support the reaching arm to keep the shoulders centered and stable. The goal is controlled hip extension and shoulder reach without shifting, arching, or twisting through the low back. Move slowly, maintain even breathing, and create a long line from fingertips to heel rather than lifting high. Keep the pelvis level, ribs stacked over the pelvis, and the neck in line with the torso. Avoid rounding the back or trying to touch the elbow to the knee; the torso should remain quiet while the limbs move. This makes the exercise accessible and effective for building trunk control and posterior-chain endurance.
- Muscle Groups: Back, Core, Glutes, Hips
- Target Muscles: Gluteus Maximus, Multifidus
- Assisting Muscles: Biceps Femoris - Long Head, Longissimus
- Stabilizing Muscles: External Obliques, Internal Obliques, Serratus Anterior, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Lower Body, Upper Body
- Body Parts: Back, Core, Hips, Legs, Lower Back, Mid Back, Torso, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Rope
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors, Spinal Extensors, Spine Stabilizers
- Joint Involvement: Multi-joint
- Muscle Location: Deep Spine Stabilizers, Glutes
- Movement Direction: Rotational
- Muscle Position: Posterior
- Gender: Male
How To Do The London Bridge Exercise
‘- Set up on hands and knees: wrists under shoulders, knees under hips, spine neutral, eyes on the floor.
– Spread your fingers and gently press the floor; keep shoulders down and shoulder blades stable (no shrugging).
– Lightly brace your abdominal wall and keep your pelvis level.
– Reach your right arm forward and left leg back at the same time; reach long, not high.
– Keep toes pointing down and thumb up; form a straight line from hand to heel without arching the low back.
– Pause briefly while breathing steadily; resist any trunk rotation or hip sway.
– Return the hand and knee to the floor under control without shifting your weight.
– Switch sides and repeat with the left arm and right leg.
– Quality checks: ribs down, chin tucked, hips square, movement slow and smooth.
– Avoid rounding the spine or pulling elbow and knee together; maintain a neutral torso throughout.
London Bridge Tips
‘- Place wrists directly under shoulders and knees under hips to start.
– Keep your spine neutral with eyes on the floor the entire time.
– Spread your fingers and gently press the floor to stabilize your shoulders.
– Keep shoulders down and shoulder blades stable; avoid shrugging.
– Lightly brace your abdominal wall and keep your pelvis level before you move.
– Reach the opposite arm and leg at the same time, reaching long rather than lifting high.
– Keep toes pointing down and thumb up to form a straight line from hand to heel without arching the low back.
– Breathe steadily during the brief pause and resist any trunk rotation or hip sway.
– Return your hand and knee to the floor under control without shifting your weight.
– Keep ribs down, chin tucked, hips square, and movement slow and smooth; avoid rounding the spine or pulling elbow and knee together.
London Bridge Beginner Introduction
London Bridge is a bodyweight core-stability exercise performed on hands and knees, similar in pattern to a classic bird dog. From this all-fours position, one arm reaches out in front while the opposite leg extends behind, creating a long line through the body without lifting excessively. The movement centers on keeping the back in its natural curve and the torso steady while the limbs travel away from the midline, which builds control rather than relying on momentum.
This drill highlights the lower back and glutes, while the deep abs and side abs work to limit tipping, twisting, or dipping through the middle. The shoulders and upper back assist by holding the reaching arm steady so it does not sink or shrug. Done with a smooth tempo and calm breathing, London Bridge emphasizes balance, coordination, and precise alignment, challenging the entire core to stabilize as the arms and legs move.