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How To Do A Half Bridge Hold With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_HALF_BRIDGE_HOLD.jpg" } }, "headline":"How To Do A Half Bridge Hold With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-10-30", "description":"Learn How To Do A Half Bridge Hold With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Intermediate_HALF_BRIDGE_HOLD.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>The bridge is a common exercise in many different fitness practices—including yoga, pilates, gymnastics, calisthenics, and more. It’s safe to attribute its popularity to the fact that it has many fantastic benefits. The bridge is not only a great move for building strength in your glutes, it also increases stability and flexibility in your back, helping you to prevent pain and improve your posture. Here we’re going to teach you an intermediate variation on the bridge: the half bridge hold.</p> <p>To perform the half bridge hold, lie on the ground with your knees bent and your heels as close to your butt as you can get them. Place your palms on the floor next to your head with your fingers pointed towards your feet. Squeeze your glutes to lift yourself off the floor, holding once you’ve reached the halfway point between the floor and the highest up you can go. As you hold the half bridge pose, you’ll feel your glutes firing and your spine lengthening.</p> <p>Beginners should start with the shoulder bridge hold before working their way up to more challenging variations. Lie on your back and bend your knees, bringing your heels as close to your butt as possible. Squeeze your glutes and lift your chest up as far as you can comfortably, then hold this position for an allotted amount of time. It’s crucial to build strength and flexibility first before trying out harder moves. The shoulder bridge hold is the perfect move to get you on the right track.</p> <p>When you’re confident in your half bridge hold, you can shift to the full bridge hold. Set up the same as you did for the half bridge hold, but this time lift yourself off the ground as high as you possibly can. One of the best things about this exercise series is that you can start with the half bridge hold then push yourself a little further each time. Make a slow and steady progression until you’ve mastered the full bridge.</p> <p>Let’s get started by learning how to perform the perfect half bridge hold.</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Lie on the ground with your knees bent and your arms on the floor, palms face up. Bring your shoulder blades as close to your butt as you can without your feet leaving the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-LR-1.jpg" class="img-fluid" alt="half-bridge-1"> </picture> <li>Squeeze your glutes and lift your hips up off of the ground.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-LR-2.jpg" class="img-fluid" alt="half-bridge-2"> </picture> <li>Bend your elbows and place your hands face down on the floor with your fingers pointing towards your toes. Press through your hands to bring your head and shoulders off the floor. Stop when your body is hovering just over your head.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-LR-3.jpg" class="img-fluid" alt="half-bridge-3"> </picture> <li>Hold this pose for as long as you can or an allotted period of time.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>If you have tight or injured wrists you may find you can’t place your palms flat on the floor. Try making fists and placing those on the ground instead.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-LR-4.jpg" class="img-fluid" alt="half-bridge-4"> </picture> <li>You should feel your glutes firing hard throughout the half bridge hold. If you find that your glutes are not activating as much as they should, pause and take a second to reset before starting again.</li> <li>Don’t allow your elbows to flare out as you hold—that can throw you out of alignment and increase your risk for injuring yourself. Instead, bring your elbows in front your head and press your hands into the ground firmly.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-5.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-5.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-5.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/half-bridge-LR-5.jpg" class="img-fluid" alt="half-bridge-5"> </picture> <li>Engage in shallow breathing during the hold, keeping a small amount of air in your lungs at all times. Take your breath in short sips rather than breathing deeply in and out.</li> <li>This exercise should build strength and give you a nice stretch at the same time. Be sure to keep your chest open and your legs extended as much as you can.</li> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>If you’re looking for a move that will help you improve your posture, create stability in your spine and the muscles of the back of your body, and build strength in your glutes, then the half bridge hold is an excellent choice. Focus on the cues we’ve given you here, and if you lose your breath or start feeling any aches or pains, take a pause for a second and start again when you feel rested.</p> <p>This move is tough, so you may want to try the shoulder bridge hold first. Simply lie with your shoulders flat on the ground and your knees bent, then squeeze your glutes to lift yourself up and hold. The shoulder bridge hold is great for building strength in your glutes and back. Plus it won’t put too much strain on your back and wrists.</p> <p>When you’re satisfied with your shoulder bridge hold and your half bridge hold, try tackling the advanced full bridge hold. Start by bringing your chest and hips up as high as you can go. Not only is this going to fire your glutes, back, and abs even harder, but it will also stretch and lengthen the spine—improving your posture and your core stability.</p> <p>Now that you have all the instructions you need to do the half bridge hold with perfect form, try adding a few sets to your next workout!</p> <p>If this exercise is too easy, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-full-bridge-hold/">Full Bridge Holds</a>. If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/shoulder-bridge-hold/">Shoulder Bridge Holds</a>.</p> </section> </article>

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