Bridge Pose (Setu Bandhasana)
Bridge pose is a supine yoga posture that targets the glutes and hamstrings while opening the chest and strengthening the lower back. It involves lifting the hips off the floor with feet flat on the mat, promoting spinal flexibility and posterior chain activation.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms flat by your sides with palms facing down.
- Press your feet into the floor and lift your hips toward the ceiling, engaging your glutes and core.
- Roll your shoulders underneath you and interlace your fingers below your back if comfortable.
- Hold the pose for 20-30 seconds, then slowly lower your spine back to the mat vertebra by vertebra.
Form cues
- Keep your feet hip-width apart
- Press firmly through your heels
- Engage your glutes to lift your hips
- Keep your neck neutral and relaxed
- Draw your shoulders away from your ears
Breathing: Inhale as you prepare, and exhale steadily as you lift your hips to maintain core control.
Common mistakes
- Splaying knees outward, which reduces glute engagement
- Arching the lower back too aggressively, which can cause strain
- Holding your breath, which prevents core stability
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, chest.
Suggested sets & reps
Get fitter
3 sets x 30 seconds hold, rest 30s
Lose weight
3 sets x 45-60 seconds hold, rest 45s
Build muscle
3 sets x 30-45 seconds hold, rest 60s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, ease off and lower your hips immediately.
- If you have neck or spinal injuries, check with a professional before practicing this pose.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back instead of my glutes?
You may be lifting too high or arching your spine. Focus on tucking your tailbone slightly and engaging your glutes first.
Should my feet be close to my glutes?
Place them close enough that your fingertips can almost touch your heels. This creates the most stable base.
How often should I practice this?
Bridge pose is gentle enough to be performed daily as part of a mobility or cool-down routine.