Bridge pose with legs half extended

Muscles

• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Biceps femoris (short)

Technique

1. From a seated position with legs in front of you, lay down.
2. Bring the feet in slightly.
3. Bring the heels together and turn the toes out to the side.
4. Lift the hips up, keeping the shoulders and back of the head on the mat.
5. Lower the hips down.

Form tips

1. Keep lifting the hips as high as you can and engage your posterior chain.

Similar Exercises

• Supine arch body hold
• Glute bridge
• Rings glute bridge bent legs
• Supported locust pose
• Locust pose

Equipment

• Ground (hands or body)