Reverse Bridge Pose Ii
Reverse bridge pose II is a bodyweight exercise targeting the lower back and glutes. By lifting the hips from a seated reverse position, it opens the chest, stretches the front of the body, and strengthens the posterior chain.
How to do it
- Sit on the floor with your legs extended and hands placed on the floor behind your hips, fingers pointing away.
- Press into your palms and heels to lift your hips off the ground as high as possible.
- Squeeze your glutes and let your head drop back gently.
- Hold the position for 20-30 seconds.
- Slowly lower your hips back to the floor and repeat.
Form cues
- Press firmly into palms and heels to lift hips
- Squeeze your glutes at the top of the movement
- Keep your chest open and shoulders pulled down
- Allow your head to drop back gently without forcing it
Breathing: Inhale deeply as you prepare, and exhale steadily as you press your hips up toward the ceiling.
Common mistakes
- Bending the elbows too much, which places unnecessary stress on the shoulder joints.
- Dropping the hips too quickly, reducing the activation time for your glutes and lower back.
- Tensing the neck instead of letting the head drop back naturally, which can cause strain.
Muscles worked
Primary: lower back. Secondary: glutes, upper back, traps, delts.
Suggested sets & reps
Get fitter
3 sets × 20-30 seconds hold, rest 60 seconds
Lose weight
3 sets × 20-30 seconds hold, rest 45 seconds
Build muscle
3 sets × 30-45 seconds hold, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel wrist or shoulder discomfort, ease off and reduce your range of motion.
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
Where should I feel this exercise?
You should feel it working your lower back and glutes, while also sensing a stretch across your chest and shoulders.
How often can I practice the reverse bridge pose II?
You can safely include this stretch 2 to 3 times per week as part of your mobility or routine workout cooldown.
What if my wrists feel uncomfortable?
Try adjusting the angle of your fingers away from your body, or practice on a folded mat to reduce wrist pressure.