Advanced Bridge | Illustrated Exercise Guide

Primary muscles: Glutes
Secondary muscles: Shoulders, core, arms
Equipment: No equipment

Advanced Bridge Instructions

1. Sit on the mat with your knees bent, your arms extended back and your fingers facing away from the body.
2. Lift your butt off the mat, coming into a tabletop position.
3. Lower your hips, return to the starting position, and repeat.

Proper Form And Breathing Pattern

Engage your core and breathe out as you press through the heels to lift your hips. Squeeze your glutes, relax your head and neck, open your chest and keep your shoulders rolled back and away from your ears.

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Exercise Benefits

The advanced bridge is a modified version of the glute bridge and it targets and trains your glutes. This exercise also engages your shoulders and your core and helps to tone and strengthen those muscles.

Advanced Bridge Demonstration

Sets And Reps

Start with the glute bridge and do some crab kicks first. Once you’ve gained some strength and have acquired proper exercise technique, progress to the advanced bridge and try to complete 2 or 3 sets of 12 to 15 repetitions.

Calories Burned

To calculate the number of calories burned doing the advanced bridge, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Gate swings
Rolling squat
Plie squat calf raise
Bear squat

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