Straight-Arm Bridge
Begin by lying face down with legs extended and hands placed under your shoulders, arms straight. Press through your hands to lift your body, keeping a straight line from head to heels by engaging your core and glutes. Hold this position without letting your hips sag or arching your back.
- Target muscles
- Abs, Glutes
- Also works
- Shoulders, Upper legs, Lower legs, Triceps
- Equipment
- Bodyweight
- Training style
- Calisthenics, Home, Mobility and recovery
- Logged as
- Seconds
- Popularity
- 75 of 100
Straight-Arm Bridge: how to do it
- Begin by lying face down on the floor or mat, with your legs extended straight and your feet together.
- Place your hands flat on the ground, shoulder-width apart, directly under your shoulders, with your arms fully extended.
- Engage your core muscles by tightening your abdominal area and glutes to maintain a straight line from your head to your heels.
- Keep your neck neutral by looking slightly ahead of you, avoiding tilting your head up or down.
- Hold this position for the desired duration, ensuring your body remains in a straight line without sagging or arching your back.
- To finish, gently lower your body back to the ground and relax.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Common mistakes include letting the hips sag, arching the lower back excessively, or locking out the elbows too harshly. Focus on engaging your core and glutes, keeping your body in a straight line from head to heels.
Alternatives
More Abs exercises
Questions about Straight-Arm Bridge
What muscles does the Straight-Arm Bridge work?
The Straight-Arm Bridge primarily targets your abs and glutes, helping to strengthen your core and posterior chain. It also engages secondary muscles such as the shoulders, triceps, upper legs, and lower legs for stability and support.
Do I need any equipment for the Straight-Arm Bridge?
This move requires no equipment—just your body weight—making it ideal for home workouts or travel. You can perform it on a yoga mat or any comfortable, flat surface to protect your wrists and enhance grip.
Is the Straight-Arm Bridge suitable for beginners?
Yes, beginners can safely start with the Straight-Arm Bridge as long as they maintain proper form and avoid overextending their lower back. If holding the position is challenging, start with shorter durations and gradually increase your time.
What are common mistakes to avoid in the Straight-Arm Bridge?
Common mistakes include letting the hips sag, arching the lower back excessively, or locking out the elbows too harshly. Focus on engaging your core and glutes, keeping your body in a straight line from head to heels.
How long should I hold the Straight-Arm Bridge?
A good starting point is holding the Straight-Arm Bridge for 20–30 seconds and working up to 60 seconds as you build strength. Perform 2–3 sets with short rests in between to maximize endurance and muscle activation.
Are there any safety tips for performing the Straight-Arm Bridge?
Warm up your wrists, shoulders, and core before starting to prevent strain. If you experience discomfort in the lower back or wrists, stop and adjust your form or switch to an easier modification.
What variations can make the Straight-Arm Bridge more challenging?
You can raise one leg or one arm during the hold to increase instability and engage more stabilizing muscles. Another option is to perform the bridge on an unstable surface like a Bosu ball for advanced core training.