Rolling Bridge

Rolling Bridge

The Rolling Bridge is a dynamic exercise that combines elements of core strengthening and spinal mobility. This exercise primarily targets the abdominals, lower back muscles, and glutes, while also engaging the shoulders and hamstrings. The Rolling Bridge is a challenging movement that requires stability, control, and coordination. To perform the Rolling Bridge, you start in a supine position with your knees bent, feet flat on the floor, and arms extended by your sides. From here, you gradually lift your hips off the ground while pressing into your feet, creating a straight line from your shoulders to your knees. As you reach the top of the bridge position, you continue to roll your spine upward, bringing your knees towards your chest and allowing your feet to touch the floor overhead. To complete the movement, you reverse the motion, rolling your spine back down to the starting position. The Rolling Bridge offers several benefits. Firstly, it targets the deep abdominal muscles, helping to improve core strength and stability. Secondly, it enhances spinal mobility by encouraging a fluid, sequential movement of the spine. Additionally, this exercise engages the glutes and hamstrings, promoting lower body strength and stability. Regular practice of the Rolling Bridge can help improve posture, enhance athletic performance, and reduce the risk of lower back pain. Incorporating the Rolling Bridge into your exercise routine can be done on its own or as part of a full-body workout. It is important to maintain proper form throughout the movement, focusing on controlled, smooth transitions rather than speed. Like any exercise, it is essential to listen to your body, work within your limits, and gradually increase the intensity as you develop strength and proficiency.


  • Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Place your arms by your sides with your palms facing down.
  • Engage your core muscles and lift your hips off the floor, creating a straight line from your knees to your shoulders.
  • Roll your spine up and down, starting from the base of your shoulder blades, slowly and controlled.
  • Repeat the rolling motion for the desired number of repetitions.
  • Make sure to keep your core engaged and avoid overarching or hyperextending your lower back.
  • Exhale as you lift your hips and inhale as you lower them back down.
  • Remember to listen to your body and modify the exercise if needed.

Tips & Tricks

  • Make sure to engage your core and activate your glutes throughout the entire exercise.
  • Maintain a steady and controlled movement to prevent any jerking or sudden movements.
  • Focus on stability and balance by keeping your body aligned and avoiding any excessive sway of the hips.
  • Gradually increase the difficulty of the exercise by holding the bridge position for longer durations.
  • Incorporate variations such as single-leg rolling bridges to target each side of your body individually.
  • Ensure proper breathing by exhaling as you roll up into the bridge position and inhaling as you lower down.
  • Remember to warm up before attempting the rolling bridge exercise to prepare your muscles for the movement.
  • Listen to your body and avoid any pain or discomfort. If you experience any, stop the exercise and consult with a professional.
  • Include the rolling bridge as part of a well-rounded workout routine that includes exercises for all major muscle groups.
  • Stay consistent with your training and gradually increase the intensity or difficulty of the rolling bridge to see continued progress.


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