The bridge is one of the fundamental elements in gymnastics, serving as a cornerstone for developing flexibility, strength, and balance. Whether you’re a beginner or aiming to perfect your technique, mastering the bridge is essential for advancing in gymnastics. In this comprehensive guide, we’ll break down the bridge into manageable steps, offering tips and exercises to help you achieve your goals.
How to Do a Bridge Step-By-Step
The easiest way to get into a bridge is to start by laying down.
1. Bend your knees with your feet flat on the ground slightly wider than shoulder width apart
2. Walk your feet up near your buttocks
3. Bend your elbows
4. Place your hands by your ears, flat on the ground
5. Make sure your fingers are facing your feet
6. Push down simultaneously through your hands and feet while raising your belly up towards the ceiling
7. Make sure your shoulders are stacked over your wrists
8. Keep head in neutral position – you don’t want your chin on your chest and don’t try to look at your feet or anything
It’s especially important to pay attention to these details for form when you’re first starting out learning a bridge, so that your form will be correct later on. When you are able to do this pretty easily, make sure you put your feet together in the bridge, instead of keeping them wider apart.
Check out the home gymnastics equipment we recommend for practicing gymnastics at home. We have linked what we recommend for learning a bridge below.
Tools for Learning a Bridge in Gymnastics |
Description |
Price |
| Panel Mat
|
A panel mat is a helpful tool that provides a softer surface than the floor to learn your bridge so you don’t hurt yourself. | Check Current Price Here |
Shoulder flexibility and core strength are important in your bridge.
Bridge Progressions
- Bridge
- Bridge Kickover
- Handstand fall to bridge, stand up
- Back Walkover
- Front Walkover
- Back Handspring
- Front Handspring
Gymnasts: @mayaistumbling & @gymnast_sky_grace
Frequently Asked Questions
How to do a bridge for beginners?
To do a bridge for beginners, start by lying on your back with your feet flat on the ground and your hands by your ears. Press through your hands and feet, lifting your hips off the ground until your body forms a bridge shape. Keep your arms straight and engage your core for stability. Hold this position for a few seconds before gently lowering back down. Remember to breathe and practice regularly to improve your flexibility and strength. Work on improving your back and shoulder flexibility to improve your bridge.
How to do a bridge properly?
To do a bridge properly, focus on form and technique. Start by lying on your back with your feet flat on the ground and your hands by your ears. Press through your hands and feet evenly, lifting your hips off the ground while keeping your arms straight and your core engaged. Avoid arching your back too much or allowing your shoulders to collapse, you want to be pushing through your shoulders. Hold the position with control and come back down slowly. Regular practice will help you perfect your bridge technique.
How to do a bridge for kids?
To teach kids how to do a bridge, start by explaining the basic steps in a fun and interactive way. Encourage them to lie on their backs and lift their hips off the ground while pressing through their hands and feet. Make it a game by adding music or using props to keep them engaged. Provide plenty of positive reinforcement and encouragement as they practice their bridges. Remember to prioritize safety (always have an adult supervision and spot in the beginning!) and ensure they are using proper form to prevent any injuries.
How to do a bridge walk?
To do a bridge walk, start in a bridge position with your hips lifted and arms straight. Slowly walk your hands and feet in small steps, constantly engaging your core to maintain stability. Focus on keeping your body in a straight line and moving with control. This exercise is great for building strength and coordination. Practice regularly to improve your bridge walk and challenge yourself by increasing the distance you walk in each session.
Gymnast: @mayaistumbling