How to do Bridge Hold
On the floorHoldAdvanced
Bridge Hold is a on the floor stretch for your hamstrings, lower back and glutes.
Step by step
- 1Lie on your back with knees bent and feet flat.
- 2Engage your core and glutes.
- 3Lift your hips to form a straight line from knees to shoulders.
- 4Keep palms and shoulders on the floor.
- 5Hold the position.
What you should feel
Press gently through your feet.
Form tips
- Squeeze glutes at the top. Avoid arching your lower back; focus on hips and glutes.
- Let your shoulders stay soft on the floor.
- Feel the front of your hips opening.
Make it easier
Keep your hips lower if your back needs a gentler day.
Coming out of it
On your next exhale… slowly lower your back down… one part at a time.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Bridge Hold with a coach
In BendEase, a voice coach talks you into Bridge Hold, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your hamstrings and lower back.
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