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Back Bridge

Lying on the back with knees bent, lift the hips and straighten one leg, switching legs every 5 seconds.

Four for the Core, exercise 3 of 4

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Back Bridge: official ATP 7-22.02 photo sequence (figure 4-14, 4C.3. Back Bridge) showing the positions of the exercise in order.
Figure 4-14. 4C.3. Back Bridge · ATP 7-22.02, p. 4-10 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Four for the Core, exercise 3 of 4

Held position, on command6 repetitions, switching legs every 5 seconds.

Starting position

Supine with arms out to the sides at 45 degrees, knees bent to 90 degrees, feet flat.

Supine: Lying on the back with legs together and the body aligned, reached from the Straddle Stance through Half-Kneeling and Sitting without using the hands. ATP 7-22.02, para. 2-8 – 2-10, p. 2-3 – 2-4 (opens the official PDF)

Commands and movement

  1. 1READY, EXERCISE. Lift the buttocks while straightening the left knee until the trunk, pelvis, and left leg form a straight line from the side. Keep the head on the ground and hold for 5 seconds.
  2. 2CHANGE POSITION. Switch legs. Keep switching every 5 seconds for a total of 6 repetitions.
  3. 3STARTING POSITION, MOVE. Return to the starting position.

ATP 7-22.02, para. 4-17, p. 4-10, Figure 4-14 (opens the official PDF)

What it develops

Strengthens the muscles of the spine, buttocks, and hamstrings (the posterior chain).

Focus: Spinal muscles, Gluteal muscles, Hamstrings

Form

Drawn from the cited instructions.

Cues

  • Form a straight line from trunk through the straight leg.
  • Keep the head on the ground.