The back bridge is one of the most important exercises you can do. Regular back bridging improves posture, counteracts chronic sitting and makes you a better human being overall (OK, I may have exaggerated on one of these points). However, it’s one of the most neglected moves because it looks more like yoga than a true feat of strength.
But that’s a big misconception in the world of strength training: In order to be able to move yourself or another heavy object through space, you need to be stronger than you are inflexible. Most people think yoga is just a fancy way to stretch, but it’s really a back and forth between contracting and lengthening your muscles while increasing body awareness.
The back bridge is a perfect example of this. You need to have considerable strength in your lower back muscles, hamstrings, shoulders and triceps. But your hip flexors, abdomen, shoulders and your spine need to have above average flexibility to get into this position. If either one of those things is missing, strength and/or flexibility, you won’t be able to hold a clean, deep back bridge.
Having this balance of strength and flexibility let’s you move with more ease at everything you do. Therefore, back bridging is also a really good overall therapy for your posterior chain. While I don’t like generalized attributes like “most important”, I think this is a must-have in your arsenal.
Get ready, drop your head back and lemme ‘splain the progressions to a full bridge and tricks to clean it up.