Back Bridge Tutorial - Drills and Progressions

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The bridge is a great position to work toward because it builds your spinal mobility, opens your shoulders, and stretches your hip flexors, among many other benefits. Especially for those of us who spend too much time sitting at our computers, the thoracic extension will feel niiiiiiice :)
Can't do a bridge? That's gotta change! Focus on going through the first few movements in this video and slowly, gradually work your way up to a version of the bridge that is comfortable for you.
00:00 - Better shoulder flexibility by bridging
00:19 - The stuff we’re covering. :)
00:30 - More stretches here: gmb.io/spinal-flexibility/
00:40 - Thoracic Extension
01:05 - Thoracic Rotation
01:54 - Kneeling Backbend
02:24 - Lunge Twist
02:48 Camel Stretch
03:24 - Quad Stretch
03:49 - Shoulder Bridge
04:18 - Head Bridge
04:49 - ⚠️ The goal isn’t contortion!
05:05 - Low Bridge
05:30 - Full Bridge
05:58 - 🙏 Get notifications: kzbin.info...
There's a million ways to practice this, and I'm sure there's something in this video that somebody's yoga teach once said was wrong... and I don't care :)
Training and exercise don't exist in a vacuum; they have to fit your context. So if you're working with a teacher who tells you to do it differently, do that - it won't hurt my feelings at all. I'm teaching this in a general fitness / longevity context. I help regular adults with jobs and families move better and stay uninjured. If you have other specific needs, this might be the wrong approach for you.
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If you just found us, welcome!
GMB is about getting you stronger and removing the physical restrictions that cause pain and injury. We started in 2010, and we've had over 100k clients use our programs, which is just mind-blowingly humbling for us.
Our backgrounds are in various martial arts, gymnastics, yoga, physical therapy, and education, so we focus on sharing detail-oriented tutorials and training in a safe, progressive way that develops your skills systematically over time.
***
Hey, if you scrolled this far down, thanks for your attention. I appreciate you, so if there's anything we can do to help, don't be stranger - post a comment, and I'll do my best.

[@baz_k]

Hugely underrated channel GMB. The crow stand tutorial is especially good. Almost all other handstand tutorials go straight into a wall stand or pike stand but these can only be done if you have the appropriate shoulder strength and hamstring flexibility

[@ryanhurst3068]

Thank you so much. I’m really happy to hear you like those tutorials. :)

[@mray3308]

I'm 47 years old and I can do excorcist spider walk :) It took me like a year to conquer the bridge and I mostly needed to strengthen my glutes and back muscles of my legs. Before that my hips were shaking like mobile phone in bridge position.

[@ryanhurst3068]

Glad to hear that you stuck with it and worked on addressing those issues. Way to go!

[@veeceelee]

So awesome to see your success story! It encourages me to persevere!

[@ms4720]

It is nice seeing knowledgeable people with high standards for their work produce things. The article, other people go read, with the forward back bend and the written explanation is a much higher standard than most of KZbin fitness video creators hold themselves to. Thanks for the excellent work yet again.

[@ryanhurst3068]

I really appreciate this. Thank you!

[@kostar500]

GMB Fitness always have high standards.

[@veeceelee]

I DID MY FIRST LOW BRIDGE TODAY!!🎉🎉🎉 I never thought that I could tbh, but I followed each step from this video, and amazingly I succeeded. I’ve always thought it was impossible for me to do a bridge until today!

[@gmbfit]

Hey, congrats! That's excellent work :)

[@fain2daniel]

Same here mate ..fist I've watched whole video and thought I could give it a try ,never in my life even tried to do this bridge and I've successfully done it but following every step only with head down and that feels hard but kinda rewarding ❤.Can't thank you enough ..I'm going to check other vids on your channel 👍👌

[@carolinemaynard8283]

These drills are great thank you GMB. And they work for the bridge. I do many of these regularly in my yoga practice. I prepped and learned how do the bridge and used to post it on Instagram. As soon as I stopped using Instagram I realised I don’t need to do the full bridge to have good spinal and shoulder flexibility. I used to use Instagram for the glory poses. I can still lift up when I want to but I don’t feel the need to do it to have a healthy spine and shoulders. 😅 great work guys.

[@johannes_kreisler]

Thank you very much! Another video that hits the mark with me! You have always made very good videos and tutorials, but especially lately there have been some particularly useful and great ones.

[@gmbfit]

Thanks! Glad to hear we're improving :)

[@AileenBaker]

As someone with an old shoulder injury and a deal job, I deeply appreciate this video. Thank you!

[@gmbfit]

Desk? Probably. We got you covered! We know most people don't make it into adulthood without at least a couple of strikes against them for this kind of thing.

[@AileenBaker]

@@gmbfit haha, oops, yes. Desk. 🤦🏻‍♀️ Thank you!!!

[@bhaskermehta4326]

Love doing this after all the spinal flexion in a core workout.

[@gmbfit]

Yes, it feels good!

[@MrCharleswr]

Great help, thank you

[@sidhusidharth2739]

Thank you ❤

[@Isabelle1395]

excellent video, thank you

[@pensfan718766]

This is another great GMB sequence. The shoulder bridge is so much more accessible after doing the other exercises earlier in this sequence. Thanks!

[@ryanhurst3068]

Glad you liked it.

[@achso18]

Thanks Ryan, love you a bunch. Exactly what I need right now. And a reminder of some forgotten exercises...spinal rotation rules. Cheers mate

[@ryanhurst3068]

Right on! Cheers!

[@AlteredState1123]

Thanks!

[@diasdeinvierno8041]

Great content. Thanks team

[@gmbfit]

Thanks!

[@sherryquan1039]

thank you for this video, so helpful to see step by step to get into bridge one day-- definately what i needed. awesome and informational, cant wish to have a bridge one day :) !

[@gmbfit]

You're welcome! Just keep practicing :)

[@harikyoki]

thank you for uploading this video. i went thru it already n surprised how far i can go.

[@gmbfit]

Sweet. Keep practicing. Being able to do something once or twice is cool. Being able to do it easily anytime is another thing entirely :)

[@charlesmay897]

thank you

[@turasepul2147]

thanksfor the drill it help the spine

[@gmbfit]

Have fun with it!

[@robweinberg9396]

another great video. do you ever use blocks for leverage/support/ mechanical advantage for those with decreased shoulder/thoracic/wrist range of motion/strength? great progressions and movements in their own

[@gmbfit]

You can, but if you're lacking range of motion, the bridge is one of least efficient ways to address that. Check our specific videos on those areas and use better exercises for that purpose.

[@robweinberg9396]

@@gmbfit agreed

[@lamaloze]

Thank you, great tutorial! Why are some of the poses not static? Is it in order to gain strength? Will definitely give that a try :-)

[@ryanhurst3068]

Yes, increase flexibility and strength into and out of stretched positions and trains your nervous system to allow greater functional range safely

[@lamaloze]

Thank you 🙏🏽

[@haroldquesnel8275]

Hi Ryan! Should we do 1 or 2 of the progressions for a few weeks, then move on to the next ones, or do them in a single workout, as a sequence? Thanks!

[@gmbfit]

When you're ready. If you can already do the later progressions (e.g., if it were feasible for you to do them in the same session starting out), you wouldn't need this.

[@taekw445]

Hey Ryan I hope you can see and respond to this message, I just wanted to ask does doing steady state cardio (running,cycling,hiking) impact strength adaptations for planche gains?

[@gmbfit]

Cardio won't slow your planche progress unless you do a ridiculous amount.

[@northlondonkyokushin-karat9659]

🙏❤️

[@Leafie1]

I like this routine even though I never understood how to relax the glutes in bridge position, to me it seems impossible.

[@gmbfit]

Keep practicing

[@bearleeleagle7170]

I´m suffering from a shoulder injury (extreme bursitis, supraspinatus tendon) at the moment and I have really bad mobility in my right shoulder. I´m doing Physio now and have to pause training quite some time but I want to regain my mobility in the future. Are the thoracic rotation and extension exercises recommendable for my rehab work? And last: would you recommend me to trying to achieve the full bridge? Or am I one of the persons you mentioned where you wouldn´t recommend it. Would really appreciate a short answer.

[@gmbfit]

If you're doing rehab, ask your PT for thoracic exercises too. I don't know what's appropriate for you. I can't say whether I'd recommend you try to do a full bridge. You have an injury and are getting medical advice from a rehab specialist, no? That person's opinions is 1000x more useful than mine.

[@bearleeleagle7170]

@@gmbfit Thank you very much for your quick and honest reply. I'm sorry, I was not asking for medical advice. I am very aware of the problems content creators can get, when they're giving away medical advice and some viewers hurt themselves. I guess my questions were rather misleading (shame on me for not being a native english speaker;)) Anyway, I think I will give them a try and do them together with the ones from my Physio. Apart from that, I wanted to thank you for the awesome content on this channel. Much appreciated!

[@gmbfit]

Right on - one of our cofounders is a physical therapist, so one things we're bullish on is working with the people who know your situation and trusting them.

[@33Jenesis]

I still can’t do quad stretch. My bridge stops at shoulder bridge because for whatever reason, I can’t push up into head bridge or to clear my head off the floor (even with yoga blocks under hands) when my hands are near my ears. My wrists and arms feel weak and I feel afraid. I will try this progression to see if I can push thru my hesitation or fear.

[@ryanhurst3068]

The bridge is tough and we will all have different sticking points. Just please remember to go easy with it and give yourself time. :)

[@MrDemodamian]

in your opinion, for a 33yr old yogi who has a mild osteoarthritis (very recently diagnosed ) in L4 5 facet joints ...would it be safe to do this flow without damaging the cartilage any further in the specific area?? (having considered all options like; warm ups, a gentle mobility & strengthening of the full spine & poses that requires to be done prior to a full back bend , even the anti- inflammatory diets etc.. also even after chiropathy and acupuncture treatments...)

[@gmbfit]

I 100% defer to the expertise of whoever diagnosed that and whatever recommendations they have after examining you in person.

[@user-hx8zk3gi5q]

Hi! I’ve just tried doing a full bridge, but I can only do like 1 sec before I break down and collapse. My legs are shaking (some cramps in the hamstring) and it feels like my spine and shoulders are just too stiff and weak. I feel like I should first do some strength excersises before going back to the bridge? Or, can you do the bridge by just following the steps in the video? Or, put in another way, is there any point in building strength in any specific muscles to help the bridge?

[@gmbfit]

The video and link in the description spell out exactly what we recommend.

[@adnanbosnian5051]

word

[@Ze_Ninguem]

Hi Ryan. Is it possible for an adult in his 50s who has never done the full splits to be able to do it?

[@gmbfit]

Yes

[@Ze_Ninguem]

@@gmbfit Thank you.

[@j-sm4554]

Everything's possible with dedication, consistency and gradual incrementations :)

[@gmbfit]

☝️ pretty much always true :)

[@melchoraslez1689]

2:19 "pushing the pelvis" forward is anterior pelvic tilt but she is in posterior pelvic tilt, or am I wrong ?

[@ryanhurst3068]

When she’s sitting out of it, but when you go into the position it’ll change. Key point is to drive the hips forward with chest upward and do what you can.

[@Jezebel066]

I have boxers shoulders & do bridges w a pillow under my head bc my shoulder mobility so bad. Plz help. My rotator cuffs are fine. It’s dif so most stretches do nothing

[@gmbfit]

Check this out. kzbin.info/www/bejne/aZicZputZraAo7ssi=PKvQ8eABnMdD47Vv

[@chiara.75]

A really helpful progression deeply explicated in its purpose 🙏 thanks again for the precious contents of your videos🫶😊☀️

[@ryanhurst3068]

Thank you!

[@garybrown9719]

Great tips My hands are so tight doing the bridge is not fun

[@gmbfit]

We have some good videos on wrist/hand strength and mobility. Get at it!

[@hehexd9212]

how often should one do these

[@gmbfit]

That depends on one's routine and goals and experience level.

[@sarahshulman2086]

I used to be able to do a bridge

[@gmbfit]

ok

[@Papepipucho]

I weigh 350 and can do a low bridge again. I used to do these when I was younger on my head, how far I have fallen lmfao

[@gmbfit]

Good work getting back at it 👍

[@blindmattybongwater8703]

The type of quad stretch shown in the video gives me shin splints.

[@gmbfit]

Do a different one, or be gentle and gradual and learn to tolerate it without the pain over some time.

[@blindmattybongwater8703]

@@gmbfit I did it over time years ago and acquired shin splints so I stopped doing the stretch and the affliction went awat. Recently I revisted the stretch and the shin splints came back.so I'm not doing them again. I have several quad stretches that I do but obvioslsly I have some tightness in my shins?

[@virtualsocialretreat8234]

cant do it atm, not even with elevated feet. i fear i may have done too much pushing and not enough pulling. edited to make it clear im on it lmao

[@gmbfit]

You have to spend time working up to it. You're not gonna just do it on your first try. And no, you're not permanently damaged from doing pushing exercises. If you need to do more pulling, just start doing that now.

[@virtualsocialretreat8234]

@@gmbfit bro ive been on it. i suppose i shouldve mentioned it, im not in dire need on encouragement really, i enjoy the process and im not afraid im permanently damaged or whatever lmao. its just strength imbalances. i have a weak back and that will change 🤷

[@joelwallenius2877]

Man, there's so much you can't do when big toes don't flex properly. I hate it. Truly. QQ

[@BrookeLester]

I appreciate this, as I have one big toe (ball of foot) that was injured and will not flex back. It is dispiriting. I keep working around it and doing what I can, while striving to keep the bit of flex I have. Some things will always be out of my reach, but just because I try, I do great things that most able-bodied people will never even attempt!

[@joelwallenius2877]

​@@BrookeLester Kudos for your positivity. We can't do: Pushups on toes Camel pose Lunges Calf raises with full ROM Horisontal frog jumps Split squats ... most likely a whole lot more. Ridiculous. I'm not sure how else to put it. Ridiculous! Aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa

[@Shadmock-qs7zt]

Sir, I'm 52 years old. Around what age does "Old Man Strength" kick in? Also, is it just a myth?

[@alnoove9064]

Haha- I'm 12 years your senior and I can assure that age is only a number :)

[@gmbfit]

It kicks in when you've done a few lifetimes of physical labor. If you're sitting around waiting for it, you're gonna get "old man who can't walk without help" instead.

[@alnoove9064]

@@gmbfit Just to emphasize your point- in my 20s I was fairly fit I would say, as I played footie 4 times a week, squash, once or twice a week, and I also dabbled in martial arts. These days, I may not have the speed of those days, but I can do many things that I wouldn't have dreamed of doing those days. Our body is a truly magnificent piece of engineering- we just need to tell it what we want from it and look for progress not in terms of days and weeks, but more like months- a couple of months is perhaps a good expectation. Cheers and many thanks for your content.

[@gmbfit]

@@alnoove9064 Amen, it's really amazing what we can do when we give ourselves the time to develop.

[@Sharetheroad3333]

On the rotation what?? You’re talking about the arm being straight but hers is bent but you can leave it straight…..whu?

[@gmbfit]

Do what you can do in the manner that's good for you. If you can keep it straight go for it.