At Meso Fit Boca, we strive to incorporate as much of the brain and body into every exercise because we know the body is connected in ways traditional isolationist training doesn’t address. The bridge is arguably one of the best ways to incorporate the glutes into exercise. It’s also a great way to train in full hip extension, which strengthens the core’s anti-rotational strength ideal for creating a stable spine in all movement.

The instability created when doing the single leg and arm versions are ways to progress these exercises once the double arm and leg versions are mastered. The exercises below allow multiple variations. Always start with the version that allows the best form. Lack of proper form in any progression evidences the brain’s rejection of the pattern; regress and establish proficiency in the previous pattern before progressing.

Bridged Alternating Press

Bridged Pullover

Bridged Fly W/Stable Side Hold

Bridged Tricep Extension (single leg shown below)

Bridged Rear Lateral W/Stable Side Hold

Progressions:

Any single leg version (examples below)

These can be done in a circuit, traditional 3 sets of 8-12, or added to a current program.

PROGRESSIONS: