Bridge Pose is a key stretch for targeting the posterior chain — the series of muscles that include the lower back, glutes, hamstrings, and calf muscles. If done correctly, this pose can help to strengthen the muscles used for hip extension, which protects you from low back and hip issues, and promotes better posture and performance.
However, if done incorrectly, Bridge Pose can encourage over-recruitment of the spinal erectors and hamstrings, which can lead to lower back pain.
While Bridge can be practiced in a number of ways, the set-up should stay fairly consistent. You should always feel your glutes burn before your hamstrings.
Try the following tips to get the most out of this foundational strength move!