Exercises / Beginner
Back bridge in shoulder extension
- Lumbar
- External Rotators
- Glutes
- Hamstrings
- Lower Trapezius
- Rear Deltoid
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 6
- Equipment
- Bodyweight
01 / Steps
How to do it
Sitting on the ground, place your hands on the floor with your fingers facing outwards.
Raise your hips so that you are in a bridge position.
Try to keep your back and thighs in a straight line and your legs bent at a 90° angle.
This exercise activates the entire posterior chain and works shoulder mobility.
An advanced version would be with your fingers facing backwards, instead of outwards.
02 / Muscles
Muscles worked
Lumbar
External Rotators
Glutes
Hamstrings
Lower Trapezius
Rear Deltoid
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength5
- Explosivity0
- Technique15
- Cardio0
- Mobility25
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
Beginner
Posture Correction and Compensation
Biceps ∙ External Rotators ∙ Lower Trapezius ∙ Rear Deltoid
46 min · 9 exercises
Intermediate
Pipo Forgotten Muscles
Forearms ∙ Triceps ∙ Abs ∙ Upper Chest
18 min · 9 exercises
Beginner
Fastflex Mobility
Hamstrings ∙ Quadriceps ∙ Forearms ∙ Upper Chest
40 min · 7 exercises
Intermediate
Pear Compensation and Weighted Posture
Biceps ∙ External Rotators ∙ Lats ∙ Lower Trapezius
34 min · 6 exercises
You may also like
Variations and exercises that train similar muscles.
BeginnerIsometric single leg hamstring bridge
Glutes ∙ Hamstrings
BeginnerAustralian pull-ups
Biceps ∙ Lats ∙ Lower Trapezius
IntermediateExtended curl on rings
Biceps ∙ Lats ∙ Rear Deltoid
IntermediateKettlebell squat
Glutes ∙ Hamstrings ∙ Quadriceps
IntermediateAdvanced push-ups with elastic band
Triceps ∙ Lumbar ∙ Lower Chest
IntermediatePush-ups with rotation on rings
Triceps ∙ Abs ∙ External Rotators