Video of exercise being performed

How to do a Bridge Walk

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
3,775
Popularity Rank
1524th
Difficulty
Intermediate
Lower Back Strength
74 mSCORE 26th
Equipment Required
    Bodyweight-only

Workouts with Bridge Walk

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Back, Abs, Shoulders, Glutes

    Instructions for Proper Form

    Bridge Walk is a bodyweight exercise that primarily targets the glutes and core. This compound movement involves holding a bridge position and moving your hands and feet forward in small steps. The movement tests and improves stability and coordination, as well as increases glute and core activation. It's an excellent exercise for enhancing control and muscle endurance in the lower body and core.

    1. Lie on your back.
    2. Bend your legs at the knee and put the soles of your feet on the floor.
    3. Bring your hands to the floor by your ears, fingers pointed toward your shoulders.
    4. Engage your back, glutes and shoulders to extend your arms and legs, driving your hips up as far as you can.
    5. Adjust your hand and foot positions to stay stable.
    6. You're now in a bridge.
    7. Use your core to maintain balance.
    8. Walk in the direction of your head on your hands and feet.
    9. Moving all four limbs forwards is one repetition.

    Alternatives & Variations to Bridge Walk

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    1. 1. Superman

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      95.4 mSCORESWAPPED 33 TIMES

      A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

    2. 2. Bridge Up Up Down Down

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      27 mSCORESWAPPED 29 TIMES

      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.

    3. 3. Seated Back Extension

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      95.9 mSCORESWAPPED 26 TIMES

      Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.

    4. 4. Cat Cow

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      4.3 mSCORESWAPPED 24 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

    5. 5. Incline Back Extension

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      90.5 mSCORESWAPPED 23 TIMES

      This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

    6. 6. Back Extensions

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      96.3 mSCORESWAPPED 20 TIMES

      This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

    7. 7. Child's Pose

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      3.7 mSCORESWAPPED 18 TIMES

      Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

    8. 8. Seated Twist

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      12.1 mSCORESWAPPED 18 TIMES

      Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

    9. 9. Alternating Superman

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      92.2 mSCORESWAPPED 17 TIMES

      This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.

    10. 10. Bridge Side to Side

      Photo of Bridge Side to Side being performed
      28.2 mSCORESWAPPED 15 TIMES

      Bridge Side to Side is a variation of the standard bridge that adds lateral movement. This compound, bodyweight exercise primarily targets the glutes and core. By shifting your weight and moving side to side, you engage additional stabilizing muscles. This is a great exercise for improving hip stability and core strength.