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Rolling Bridge
Muscles involved
Building strength with the Rolling Bridge relies on gradual progression using your own bodyweight as resistance. Start by focusing purely on smooth execution, raising your hips step by step as you feel your obliques and abdomen engage to stabilize the pelvic position. Progress in this exercise isn't about rushing the movement, but about improving how smoothly you roll through the spine and control the descent. As your core strength develops over time, you will be able to hold the peak position longer with perfect alignment, developing exceptional midsection control without stressing your lower back.
How to do it
1. Lie on your back with knees bent and feet flat, hip-width apart. 2. Elevate your hips vertebra by vertebra until forming a straight line from shoulders to knees. 3. Hold for one second at the top, activating glutes and hamstrings. 4. Lower slowly, rolling your spine until returning to the floor.
Equipment required
Muscles worked
Tips
- Lift your spine vertebra by vertebra. - Maintain the contraction at the top. - Lower controllably, supporting each vertebra on the floor.
Difficulty
AvanzadoSimilar exercises
Variations and complementary movements
