Bridge Pose Setu Bandhasana

Instructions

1
Lie supine on your back with knees bent, feet flat on floor hip-width apart, arms extended alongside body or across chest, head in neutral position with neck relaxed
2
Engage core and prepare for movement by lightly placing hands behind head or across chest without pulling on neck
3
Lower the torso and legs toward the floor by extending hips and straightening legs, allowing abdominals to lengthen under control while maintaining neutral spine
4
Drive legs upward and crunch torso toward pelvis by flexing hips and spine, bringing knees toward chest and shoulders off floor, exhale at top of contraction, then return to start position with control
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Transverse Abdominis, Obliques
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Bridge Pose Setu Bandhasana stands out as a highly efficient Stretching choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Reduces the likelihood of Stretching injuries by reinforcing connective tissue strength.
  • Improves overall Stretching stability and proprioception during heavy loads.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Transverse Abdominis, Obliques to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Bridge Pose Setu Bandhasana
  • Cable Bridge Pose Setu Bandhasana
  • Banded Bridge Pose Setu Bandhasana

Beginner Tips

If you are new to the Bridge Pose Setu Bandhasana , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions