Forearm bridge (Dwi Pada Viparita Dandasana, Upward Facing Two-Foot Staff Pose)

Muscles

• Lower trapezius
• Serratus anterior
• Posterior deltoid
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Gluteus maximus
• Semitendinosus
• Semimembranosus
• Biceps femoris (long)

Technique

1. Get into a Bridge position.
2. Bring the hands in towards your feet and bend the elbows in order to rest on your forearms.
3. If needed, bring the feet in to push more easily on them and place your shoulders above your elbows.

Similar Exercises

• One-leg bridge
• Bridge
• Bridge pushup
• Bridge raise
• One-arm bridge

Equipment

• Ground (hands or body)