All exercisesYoga·Glutes 
Bridge Pose (Setu Bandha Sarvangasana)
GlutesHamstringsLower BackChest
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At a glance
- Equipment
- Yoga mat
- Suggested hold
- Hold 5–8 breaths
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Common mistakes
You let the knees fall open wider than the hips as you press up.
You push the hips so high the lower back pinches.
You turn the head to look sideways while lifted, which risks the neck.
What to focus on
Keep the knees tracking straight over the ankles, as if holding a block between the thighs.
Feel the lift come from the glutes and hamstrings, with the chest opening as a result.
Press evenly through the whole foot and keep the head perfectly still for the entire hold.
Related yoga moves
Sources & further reading
- 1.The bridge strongly activates the gluteus maximus; flexing the working knee keeps glute activation high while cutting hamstring involvement — Int. J. Sports Physical Therapy (2017), EMG study