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Back · Strengthening

Wall Isometric Bridge

Wall isometric bridge, 3 sets, hold for 20 seconds

Illustration of the Wall Isometric Bridge exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Rest: 30 seconds between sets

Description: Place your back against a wall, feet flat and hip-width apart. Contract your abdominal muscles and gently lift the pelvis while keeping the lumbar spine in a neutral position, avoiding arching or rounding the back. Maintain this stable position for 20 seconds.

Tips: Keep the pelvis well aligned and avoid compensations such as excessive tilting or tension in the neck. Breathe calmly and control abdominal contraction.

Progression: When you can hold for 20 seconds easily, increase the hold time in 5-second increments.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
wall
Starting position
Back pressed against a wall, feet on the ground at hip width
Clinical goal
Lumbar muscle strengthening
Also known as
wall isometric bridge, lumbar bridge against wall, isometric bridge exercise

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.