Circle Bridge
Beginner (3/10)Magic Circle
Position: SupineEnergy: 4/10~60s
Cueing
Place circle between knees; exhale lift hips while squeezing circle; keep ribs heavy.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Small hip lift; focus on squeeze only; no circle.
Progressions
Add pulses at peak; lift one leg; move slower.
Common Errors
Arching lower back; neck tension; knees splaying.
Contraindications
- Lumbar Disc Hernia
