Legs · Bodyweight
Bridge Pose
How to do the bridge pose, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Lie on your back with your knees bent and feet flat near your hips. Press through your feet and lift your hips toward the ceiling, opening your chest and gently drawing your shoulders under you. Hold the position and breathe, then lower slowly.
- 1Stretch through the front of your hips and chest
- 2Glutes and lower back working to hold the lift
- 3Shoulders settling under you to open the upper body
Common mistakes
- Pushing your hips so high your lower back pinches
- Letting your knees splay outward
- Holding your breath during the pose
Muscles worked
The bridge pose mainly works the hip flexors, with the lower back, glutes, and hamstrings assisting.
- Hip FlexorsPrimary
- Lower BackSupport
- GlutesSupport
- HamstringsSupport
- Upper ChestMinor
- Mid ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- Front DeltsMinor
Kovo programs the bridge pose for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.