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Back · Strengthening

Wall Bridge

Wall bridge, 3 sets, 10 repetitions, hold 3 seconds at the top

Illustration of the Wall Bridge exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 3 seconds in the elevated position

Description: Lie on your back on the floor, feet pressed against a wall, knees bent at 90 degrees. Contract the abdominal muscles and slowly lift the pelvis while keeping the spine neutral, until the body forms a straight line from shoulders to knees. Hold the top position for 3 seconds without arching the back, then gently lower down.

Tips: Keep the pelvis stable and avoid compensations with the back or legs. Breathe regularly and engage the lower back and abdominal muscles well.

Progression: Gradually increase the hold duration in the elevated position from 3 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
wall, mat
Starting position
Lying on back, feet against a wall, knees bent
Clinical goal
Lumbar muscle strengthening
Also known as
wall bridge, pelvic lift against wall, bridge against wall

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.