Bridge Series Exercises

Orientation: Supine (on back)

Bridge is the primary mat-based glute series used across group fitness, barre, Pilates, and yoga fusion formats.

It targets the glutes, hamstrings, hips, and thighs through grounded, controlled movement.

Framework Tip

Bridge can be performed with or without props such as balls, bands, or sliders, and may include optional upper body work. Variations like single-leg Bridge, Figure 4 Bridge, hip dips, hip swings, or leg extensions keep this series versatile and adaptable.

Bridge Series Exercises

  • Bridge Series, Bridge Pose

    Bridge Pose

  • Bridge with Upper Body

    Bridge with Upper Body

    i.e. Shoulder Press, Chest Fly, Arm Pull

  • Bridge Figure 4, Single Legged Bridge

    Figure 4 Bridge

    Single Legged Bridge

  • Bridge with Leg Extension

    Bridge with Leg Extension

    Can either be on a diagonal from Figure 4 to a leg extension; or it could be extending your leg straight up and down.

Bridge Series Choreography

Featured
Kelly Clarkson “Whole Lotta Woman”
Kelly Clarkson “Whole Lotta Woman”

This Bridge Series with Chest Press is fire! 🔥 Bring out the sass as you shake your… hips! 🍑

Dua Lipa “Hotter Than Hell”
Dua Lipa “Hotter Than Hell”

You’ll feel hotter than Hell after this Bridge, Core and Upper Body Series. It’s an easy learn, rounding through 3 exercises 3 times.

Dan + Shay “Glad You Exist”
Dan + Shay “Glad You Exist”

This Figure 4 Bridge Series will fire up your core and light your booty on fire!

Olivia Newton-John “Physical”
Olivia Newton-John “Physical”

Let’s get physical with a Bridge Series with a ball that will have you swinging your hips and squeezing your things.

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Tabletop & Hover Side Thigh
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Kneeling Glutes & Hips Series