How to do a Bridge Up Up Down Down
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Bridge Up Up Down Down
Workouts with Bridge Up Up Down Down
Target muscles worked
Instructions for Proper Form
Bridge Up Up Down Down is a compound, bodyweight exercise that primarily targets the glutes, hamstrings, and core. Starting in a bridge position, you alternate between raising and lowering your body by bending and extending your arms. This movement adds instability, engaging your core more than a standard bridge. It's a great exercise for developing stability and strength in the posterior chain.
- Lie on your back.
- Bend your legs at the knee and put the soles of your feet on the floor.
- Bring your hands to the floor by your ears, fingers pointed toward your shoulders.
- Engage your back, glutes and shoulders to extend your arms and legs, driving your hips up as far as you can.
- Adjust your hand and foot positions to stay stable.
- You're now in a bridge.
- Use your core to maintain balance.
- Raise one hand off the ground and lower yourself onto that forearm.
- Steady yourself by engaging your core.
- Raise the other hand off the ground and lower yourself onto that forearm.
- You should now be in a bridge on your forearms.
- Raise the first forearm off the ground and replace it with your hand.
- Raise your other forearm off the ground and replace it with your hand.
- You're now back in a bridge.
- Repeat this motion until the end of the set, at which point you'll return to your back.
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