Wall walk bridge

Muscles

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

Technique

1. Stand roughly arms' length away from a wall with your back to the wall.
2. Slowly lean back one verterbrae at a time starting from the hips until you can place one palm on the wall behind you.
3. Place the other palm slightly below the palm already on the wall.
4. Repeat with each arm walking down until both palms are on the ground and you're in the Bridge position.
5. Reverse the movement with control and stand back up.

Risks

1. Make sure your feet won't slide, otherwise you could fall flat on your back.
2. Do not rush walking down the wall, make sure you're in control at each "step".

Similar Exercises

• Wall bridge rotation
• Wall bridge raise
• Wall bridge pushup
• Forearm bridge
• Bridge pushup

Equipment

• Free Wall