Pose guide
How to improve your Bridge Pose
Hips lifted by your glutes, knees over your ankles, neck resting neutral. Here’s the rubric Posewise measures it against, and what to train when you miss.
The rubric
Posewise checks four things from the side. Here’s what good looks like.
- HipsLifted high, thighs toward parallelLiftedhip vs shoulder–knee line
- KneesStacked over your anklesOver ankleknee vs ankle
- Low backLift from your glutes, not an arch in your low back115–180°shoulder · hip · knee
- NeckHead resting on the mat, gaze straight upRestingear vs shoulder
What’s holding it back
Build glute strength, and your hips will lift higher.
The shape is there, the height isn’t. That points to glute and hamstring strength, not technique.
Glute bridges12 reps
Prone leg lifts12 a side
Press through your feet and lift your hips a little higher.
Build core strength, and your lift will come from your glutes instead of your low back.
When the glutes don’t do the lifting, the low back usually arches to make up the height.
Core bracing10 reps
Pelvic tilts10 slow reps
Squeeze your glutes and press evenly through your feet.
Free up your neck, and it will stay long and safe under load.
Your neck bears weight in Bridge. Lifting or turning your head, or rolling your shoulders off the mat, puts that load in the wrong place.
Chin tucks10 slow reps
Seated neck release20s a side
Rest the back of your head on the mat and look straight up.
And one cue: walk your feet close enough to your hips that your knees stack over your ankles.
Not sure which one is yours?
Posewise watches your Bridge Pose through your iPhone camera, tells you which of these is holding you back, and builds a six-minute daily plan to fix it. Video never leaves your phone.
Join the betaFree during the beta · iPhone
Quick answers
How high should my hips go?
Aim for your thighs to be about parallel to the floor, but only as high as your glutes can lift you without a pinch in your low back.
Where should my feet be?
Hip-width apart and parallel, close enough that your fingertips can graze your heels, so your shins are close to vertical.
Can I turn my head?
No. Your neck is bearing weight, so keep your head still and your gaze straight up. Turn it only after you lower down.
Why do my knees splay out?
Usually from clenching the glutes too hard. Firm them just enough to lift, and keep your knees pointing straight ahead over your feet.
How can I check my Bridge Pose form at home?
Film yourself from the side. Or use Posewise, an iPhone app that measures your Bridge Pose with the camera, speaks corrections as you hold it, and builds a six-minute daily plan for what it finds.