High Bridge (Chair)
Advanced (8/10)Wunda Chair
Position: SupineEnergy: 7/10~30s
Cueing
Lift hips into a bridge with feet on chair or pedal; deepen the arch through the spine with control.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisIliopsoas
Secondary Muscles
QuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusSternocleidomastoid
Regressions
Hold basic bridge; use hands for support; small range.
Progressions
One-legged bridge; hold peak extension; slow articulation.
Common Errors
Neck strain; snapping down; losing core alignment.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
