Quick Answer
Bridge Pose (Setu Bandha Sarvangasana) is a beginner yoga exercise that targets your glutes, hamstrings and lower back. It uses only your bodyweight. Lie on back, knees bent, feet flat on floor hip-width apart, heels close to glutes.
Video Tutorial
How to Perform the Bridge Pose (Setu Bandha Sarvangasana)
- 1
Lie on back, knees bent, feet flat on floor hip-width apart, heels close to glutes.
- 2
Press into feet to lift hips; shoulders stay grounded.
- 3
Clasp hands under back, rolling shoulders under for chest opening.
- 4
Engage glutes; keep thighs parallel.
- 5
Hold for 5–8 breaths, then lower slowly.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Bridge Pose (Setu Bandha Sarvangasana) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Bridge Pose (Setu Bandha Sarvangasana) work?
The Bridge Pose (Setu Bandha Sarvangasana) primarily targets your glutes, hamstrings and lower back.
What equipment do I need for the Bridge Pose (Setu Bandha Sarvangasana)?
The Bridge Pose (Setu Bandha Sarvangasana) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Bridge Pose (Setu Bandha Sarvangasana) suitable for beginners?
Yes. The Bridge Pose (Setu Bandha Sarvangasana) is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Bridge Pose (Setu Bandha Sarvangasana) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Bridge Pose (Setu Bandha Sarvangasana) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train glutes, hamstrings and lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.