Bridge Pose anatomy

Bridge Pose · Setu Bandha Sarvangasana · Tư thế cây cầu

Bridge Pose mainly works gluteus maximus, hamstrings, erector spinae, rhomboid major; it stretches rectus femoris, iliopsoas, rectus abdominis, pectoralis major; adductors, quadriceps, transversus abdominis stabilize.

3D anatomy model of Bridge Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Lie on your back with knees bent and feet on the floor, then lift your hips. The gluteus maximus and hamstrings drive the lift while the fronts of the hips lengthen.

Muscles in this pose

Working (contracting): Gluteus maximus, Hamstrings, Erector spinae, Rhomboid major, Triceps brachii

Stretching: Rectus femoris, Iliopsoas, Rectus abdominis, Pectoralis major

Stabilizing: Adductors, Quadriceps, Transversus abdominis

Why these muscles work or stretch

Gluteus maximus · Working (contracting): Extends the hips to lift the pelvis
Rhomboid major · Working (contracting): Draws the shoulder blades together beneath the back
Triceps brachii · Working (contracting): Presses the arms into the floor
Rectus femoris · Stretching: Unlike the rest of the quadriceps, it is stretched by the extended hips
Adductors · Stabilizing: Keeps the knees parallel

Practice cues

Keep your knees parallel; don't let them splay out
Press your feet and arms into the floor
Lift from your buttocks, not by squeezing your lower back

Benefits

Strengthens the glutes and hamstrings
Stretches the front of the hips, abdomen and chest
Strengthens the back muscles as the hips lift
May help open the shoulders and improve upper-back posture

Cautions / contraindications

Avoid with a neck injury; never turn the head while the hips are lifted
Use caution with low back pain: lift lower, use the glutes rather than the back
Use caution with knee pain: feet under the knees, knees parallel
After the first trimester: hold briefly and avoid lying on the back for long

Easier variations

Rest the sacrum on a block for a supported bridge
Lift less and squeeze a block between the thighs to keep the knees in line

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
Camel Pose Ustrasana
Dancer Pose Natarajasana
Wild Thing Camatkarasana
Bow Pose Dhanurasana
Wheel Pose (Upward Bow) Urdhva Dhanurasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)