How to do a Bridge Walk
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Bridge Walk
Workouts with Bridge Walk
Target muscles worked
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.
- 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.
- Walk in the direction of your head on your hands and feet.
- Moving all four limbs forwards is one repetition.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanAlternative Exercises to Bridge Walk
1. Superman
95.4 mSCORESWAPPED 32 TIMESA 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.
- Beginner
- Lower Back
2. Back Extensions
96.3 mSCORESWAPPED 26 TIMESThis 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.
- Beginner
- Lower Back
- Glute Ham Raise Bench
3. Bridge Up Up Down Down
27 mSCORESWAPPED 26 TIMESBridge 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.
- Intermediate
- Lower Back
4. Incline Back Extension
90.5 mSCORESWAPPED 25 TIMESThis isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
- Beginner
- Lower Back
- Back Extension Bench
5. Seated Back Extension
95.9 mSCORESWAPPED 25 TIMESSeated 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.
- Beginner
- Lower Back
- Back Extension Machine
6. Cat Cow
4.3 mSCORESWAPPED 24 TIMESCat 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.
- Beginner
- Lower Back
7. Child's Pose
3.7 mSCORESWAPPED 20 TIMESChild'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.
- Beginner
- Lower Back
8. Alternating Superman
92.2 mSCORESWAPPED 19 TIMESThis 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.
- Beginner
- Lower Back
9. Seated Twist
12.1 mSCORESWAPPED 19 TIMESSeated 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.
- Beginner
- Lower Back
10. Bridge Side to Side
28.2 mSCORESWAPPED 14 TIMESBridge 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.
- Intermediate
- Lower Back