High Bridge
Plane of Motion
Sagittal
Muscle Focus
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Shoulder Flexors
Anterior Deltoid, Pectoralis Major, Coracobrachialis, Biceps Brachi
Scapular Upward Rotators
Serratus Anterior, Trapezius
Other Muscles at Play
Objectives
Coordinate grounded pressure through the arms and feet to lift the hips, creating space and increasing mobility through the spine as it extends.
Use precise arm placement to minimize pressure on the head and maintain a clear, supported line through the upper body.
Improve full‐body integration by engaging the back in extension, connecting the legs trunk, and shoulders into one cohesive movement.
Activate the hip adductors to keep the legs in parallel and maintain clean alignment.
Engage the abdominals to prevent rib flaring and avoid compressing the lower back, supporting a long, lifted arc through the spine.
Focus on breathing to synchronize the movement.