Straight Bridge
The straight bridge is a face-up raise from sitting onto your heels and palms until your body forms a straight line, then back down. It works the glutes, hamstrings and upper back, and it is an early step in a bridge progression that comes before any backbending.
Also called: Straight Bridges, Straight Bridge Raise, Reverse Plank Raise · Equipment: bodyweight · Pattern: hinge
Step by step
- Sit on the floor with your legs straight in front of you and your palms on the floor by your hips.
- Start with your body at slightly more than a right angle, toes pointing forward.
- Push through your arms and squeeze your glutes to lift your hips, keeping your arms and legs straight.
- Bring your shoulders back and draw your shoulder blades together as you rise.
- Continue until your body forms a straight line from shoulders to heels, and pause for one second.
- Come back down slowly, pause for one second, and repeat.
- Bend your knees slightly if you need to make it easier while building up.
- Push through your arms
- Squeeze your glutes
- Shoulders back, chest up
- Straight line, heels to shoulders
- Slow down, pause at each end
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Gluteus maximus | Prime mover | D |
| Hamstrings | Prime mover | D |
| Erector spinae | Secondary | D |
| Posterior deltoid: posterior | Secondary | D |
| Rhomboids | Secondary | D |
| Triceps brachii | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Hips sagging at the top
Fix: Squeeze your glutes and push your hips up until your body is straight.
Shoulders rolling forward
Fix: Bring your shoulders back and draw your shoulder blades together as you rise.
Dropping back to the floor
Fix: Come down slowly and pause for one second at the bottom.
Head dropping back
Fix: Keep your head in line with your body throughout.
What the research says
General fitnessEndurance
- Sets and reps — Hampton's Hybrid Calisthenics standards run from 2 sets of 15 to 3 sets of 30, with 2–3 minutes' rest. There is no research on straight-bridge programming.
- Load — Research finds light loads favour muscular endurance, which is the quality this bodyweight rung mainly trains.
- Where it sits — Hampton places it after glute bridges and before the first backbend, so the arms and shoulders are prepared before the spine arches. There is no research comparing bridge progressions.
Log the straight bridge in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.