Bridge Variations

Description: Various poses to help develop strength and flexibility

Goal: Shoulder and core flexibility and strength for walkovers.
Objective: Develop body control and increase flexibility and strength.


  • Do not use head to get into or out of bridge.
  • After drill, be sure to tuck into a ball and roll back and forth, this will put the spine back into proper alignment.

Things To Watch For:

  • Head Placement – maintain a neutral head position, ears between arms.
  • Arms far apart, they should be close to ears.
  • Coming down from the bridge should be controlled.
  • Wrists should be under shoulders and not in front of their face.

Skills This Helps:

  • Bridge Kickover, Back Walkover, Front Walkover, Back Handspring

Equipment: Soft surface (mat or thick yoga mat)
Reps: 5
Time: 5 -15 min

 Start in a Bridge for every drill:

  1. Lay down on back with legs bent.
  2. Place hands next to ears, fingers pointing towards toes.
  3. Push up into a bridge, keeping hands and feet flat on the ground.

Bridge Rocks:

  1. From a bridge position, rock forward, pushing shoulders forward, while keeping feet flat on the ground.
  2. Rock backwards, pushing knees in line with toes while keeping feet and hands flat on the ground.

1-Leg Bridge:

  1. From bridge position, lift one foot off the ground, keeping the leg straight & toe pointed. Keep other foot flat on the ground.
  2. Switch legs.
  3. When steady rock back and forth with one leg up in the air.

1-Leg 1-Arm Bridge:

  1. While in 1- leg bridge lift the opposite arm off the ground.
    • Example: Lift left leg up and then lift right leg up. Steady on one leg before lifting arm off ground.