Lower back, hips, knees and neck
Bridge: Wall
Strengthens your glutes and the backs of your legs with your feet resting on the wall, so the lift comes from your hips instead of your lower back.
Ways to adjust it
- Lift the hips lower
- Bridge: Mini
- Feet lower on the wall
- Bend the knees more
- Lift the hips lower so the weight stays on the shoulder blades
- Head relaxed on the floor
If this one is too much today
Try the gentler version instead. It asks less of you and does much the same work.
Other ways to do this movement
Every version below is the same movement set up differently, so one of them usually suits. See all Bridge versions in one place, ordered from gentlest to strongest.
- Bridge: Block Between Knees
- Bridge: Classic Hold
- Bridge: Legs on Chair
- Bridge: Mini
- Bridge: Movement
- Bridge: Supported Sacrum
- Glute Bridge: Single Leg
Before you try it
Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.
One movement is a start. A session is the thing.
A few questions about your body and how it is today, and Vinys builds a session around it, including which movements to leave out.
Start your first sessionFrom the clinically authored Vinys movement library.