All training resources
Exercise guide
Thoracic Bridge
A mobility hold that lifts the hips from a tabletop position and opens the chest, extending the thoracic spine while the glutes and shoulders hold the bridge.
What this exercise works
- Muscles
- erector spinae · gluteus maximus · posterior deltoid · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- No equipment
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Sit on the floor with knees bent and hands behind you, fingers pointing back.
- Press through your hands and feet to lift your hips off the floor.
- Continue pressing until your chest opens and your arms are extended.
- Drop your head back and hold the position.
- Breathe steadily while maintaining the bridge.
- Lower back down under control.
Technique cues and common mistakes
- Drive the hips high and squeeze the glutes to protect the lower back.
- Keep the feet flat and the weight even between hands and feet.