Thoracic Bridge

Thoracic Bridge


The thoracic bridge is an exercise that involves lying on your back with your knees bent and feet flat on the ground, then lifting your hips up towards the ceiling while keeping your shoulders and arms on the ground. This exercise helps to improve mobility and stability in the thoracic spine, shoulders, and hips.

Equipment Required

Thoracic Bridge Instructions

  1. Start by lying on your back with your knees bent and feet flat on the ground.
  2. Place your arms out to the sides at shoulder height, palms facing up.
  3. Slowly lift your hips off the ground, keeping your feet and shoulders in contact with the floor.
  4. As you lift your hips, reach your left arm across your body and try to touch your right hand.
  5. Hold this position for a few seconds, then return to the starting position.
  6. Repeat the exercise, this time reaching your right arm across your body to touch your left hand.
  7. Continue alternating sides for several repetitions.

Thoracic Bridge Form & Visual

Thoracic Bridge

Thoracic Bridge Benefits

  • Improves thoracic spine mobility
  • Increases shoulder and hip mobility
  • Strengthens the core and glutes
  • Improves balance and stability
  • Can help alleviate back pain

Thoracic Bridge Muscles Worked

  • Rectus Abdominis
  • Obliques
  • Erector Spinae
  • Glutes
  • Hamstrings
  • Quadriceps
  • Shoulder Stabilizers

Thoracic Bridge Variations & Alternatives

  • Single-leg thoracic bridge
  • Weighted thoracic bridge
  • Thoracic bridge with leg lift
  • Side-lying thoracic bridge
  • Thoracic bridge with reach