High bridge rotation (Bridge side entrance)

Muscles

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

Technique

1. Start in a relaxed Table top position.
2. Choose one side and rotate that arm externally all the way until the fingers are pointing inward (at a minimum) or towards the feet (ideal).
3. By pushing on your feet and the working arm, lift your hips up and point the free arm back.
4. Keep arching your back and gaze at the ground, moving your free hand to land on the ground in a position that mirrors the other hand.
5. Shift your weight to the other side to exit the Bridge position on that side and get into a Table top reach back position.
6. Reverse the whole movement.

Similar Exercises

• One-leg bridge
• Head tap bridge
• One-arm bridge
• Forearm bridge
• Bridge pushup

Equipment

• Ground (hands or body)