Underutilised : The Many Benefits Of The Bridge Exercise


The bridge isn’t all that common in the gym environment, which makes me think that this is one of the most underutilised exercises in the gym. There are a plethora of benefits to be had…

  • The Bridge is a low risk, low impact and less strenuous way of really isolating those all too often forgotten muscles, the glutes (your butt), hamstrings and your transverse abdominals (core). One of the most common ways people try to build these muscles is through heavy loaded squats and lunges, however these compound movements can place strain on the rest of your body, not good if you’re rehabbing from injury for example. You can fire up your glutes and hammies without the need for undue strain on other supporting muscle groups and connective tissue, it’s a win win.
  • The Bridge is progressive. Unlike many bodyweight and ground based exercises, the Bridge can be made more difficult quite simply by adding a bench. Simply lay on a bench so that your shoulders and scapulae are the only parts of your body in contact with the bench. Now assume a regular Bridge position, only this time with your shoulders and scapulae on the bench rather than the floor, and start Bridging. You’ll notice the range of motion is larger and the ‘time under tension’ (TUT) is significantly increased, this should really help you target those glutes and hamstrings!
  • If you find yourself hitting a bit of a plateau in the gluteals, try adding a barbell or some weight plates to your lap. Start by assuming a regular Bridge position on the floor and place the weight over your hip region, now proceed to perform the Bridge. Harder? You know it! Now we have a stimulus for further supercompensation and growth!

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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