📖 Static demo — read-only snapshot

You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:

Global search (sidebar) is disabled — it queries the API.
The JSON API and the API “Try it” playgroundaren’t included.
The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.

Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.

Bridge

Draftstrength90%beginner⬤ moderate evidence

View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start: Supine, knees bent ~90°, feet flat hip-width on the floor, arms at the sides
End: Hips lifted so knees, hips and shoulders form a straight line, glutes squeezed with a slight posterior pelvic tilt, low back quiet
Range of Motion: 0–~30° hip extension from the floor up to a neutral straight-line bridge

How to Perform

Supine hip extension exercise. Patient lies on back with knees bent, feet flat on floor, and lifts hips toward ceiling by squeezing glutes.

Watch on YouTube↗

Opens a YouTube search for “Bridge”

Starting position: supine

Coaching Cues

1
Posterior pelvic tilt — glute drives the lift, low back stays quiet
(verbal)
2
Push the heels into the floor to lift the hips
(verbal)
3
Drive the front of the hips toward the ceiling
(verbal)
4
Knees stay hip-width apart against gentle hand pressure
(tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×10-15 reps, 2-3x/week

EMG Activation Data

Glute max 20-40% MVIC; hamstrings 15-25% MVIC; single-leg variation significantly increases activation [Ekstrom 2007, Hirose 2018]

Muscles Involved (5)

Primary Movers

Gluteus Maximus

Secondary Movers

Hamstrings (Group)— 15-25% MVIC — co-contraction pattern

Stabilizers

Erector Spinae Group

Transversus Abdominis

Gluteus Medius— Pelvic stabilizer during hip extension

Easier Variations ↓

Partial Bridge

Lift hips only partway, reducing range of motion. Focus on glute activation rather than height.

Supported Bridge

Place a pillow or yoga block under sacrum for supported hold. Focus on engaging glutes isometrically.

Harder Variations ↑

Single-Leg Bridge

Extend one leg while bridging on the other. Increases demand on the working glute and challenges pelvic stability.

Marching Bridge

Hold bridge position and alternately lift knees toward chest. Challenges pelvic stability and hip flexor control.

Target Movements (1)

Hip ExtensionHip Joint (Coxofemoral)

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Pushing Up from Chair Squat to Stand Walking Carrying and Lifting Objects Floor Transfers (Sit-to-Floor-to-Stand)Getting In and Out of Bed

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Low Back Painrehab Improve Posterior-Chain Strengthperformance Hip Osteoarthritisrehab Knee Osteoarthritisrehab

Evidence Sources (8)

📄
Therapeutic Exercise: Foundations and Techniques— Kisner C, Colby LA, Borstad J
Therapeutic exercise foundations for Bridge
📄
ACSM's Guidelines for Exercise Testing and Prescription— American College of Sports Medicine
ACSM exercise prescription guidelines for Bridge
📄
Differences in the Electromyographic Activity of the Hamstring, Gluteus Maximus, and Erector Spinae Muscles in a Variety of Kinetic Changes— Hirose N, Tsuruike M
Differences in the Electromyographic Activity of the Hamstring, Gluteus Maximus, and Erector Spinae Muscles in a Variety of Kinetic Changes — evidence for Bridge
📄
Hip and Core Muscle Activation During High-Load Core Stabilization Exercises— Khosrokiani Z, Letafatkar A, Sheikhi B, et al.
Hip and Core Muscle Activation During High-Load Core Stabilization Exercises — evidence for Bridge
📄
Electromyographic Analysis of Core Trunk, Hip, and Thigh Muscles During 9 Rehabilitation Exercises— Ekstrom RA, Donatelli RA, Carp KC
Electromyographic Analysis of Core Trunk, Hip, and Thigh Muscles During 9 Rehabilitation Exercises — evidence for Bridge
📄
Acute Responses of Core Muscle Activity During Bridge Exercises on the Floor vs. The Suspension System— Luk JTC, Kwok FKC, Ho IMK, Wong DP
Acute Responses of Core Muscle Activity During Bridge Exercises on the Floor vs. The Suspension System — evidence for Bridge
📄
Influence of Changing Hip Position on Electromyographic Activities of Selected Trunk Muscles During Bridging Exercises— El Melhat AM, El Khatib A, Youssef ASA, et al.
Influence of Changing Hip Position on Electromyographic Activities of Selected Trunk Muscles During Bridging Exercises — evidence for Bridge
📄
Isometric Hip Abduction Using a Thera-Band Alters Gluteus Maximus Muscle Activity and the Anterior Pelvic Tilt Angle During Bridging Exercise— Choi SA, Cynn HS, Yi CH, et al.
Isometric Hip Abduction Using a Thera-Band Alters Gluteus Maximus Muscle Activity and the Anterior Pelvic Tilt Angle During Bridging Exercise — evidence for Bridge