Legs · Bodyweight
Bridge Pose Setu Bandhasana
How to do the bridge pose setu bandhasana, 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
- Hinge
- Mechanic
- Isolation
How to do it
Lie on your back with knees bent and feet flat, hip-width apart and close to your glutes. Press through your heels and lift your hips toward the ceiling, rolling up through your spine while keeping your shoulders grounded. Hold, then lower one vertebra at a time.
- 1Your glutes and hamstrings lifting and holding the hips up
- 2A gentle opening across the front of your hips and chest
- 3Your shoulders and feet staying planted into the floor
Common mistakes
- Splaying your knees out wide as you lift
- Cranking the hips so high you arch the lower back
- Pushing your chin into your chest or turning your head
Muscles worked
The bridge pose setu bandhasana mainly works the glutes, with the hamstrings and lower back assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
Kovo programs the bridge pose setu bandhasana 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.