The thoracic bridge is a dynamic mobility drill where you start in a reverse tabletop (face-up) position and rotate one arm under your body and back over to the opposite side, opening the chest and rotating the thoracic spine. It builds thoracic mobility, shoulder flexibility, and full-body coordination.
Muscle Group
Back, Core, Hips
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds thoracic spine rotation under load
- Opens the chest and shoulders
- Develops full-body coordination
- Trains the glutes and posterior chain isometrically
- Excellent dynamic warm-up
- No equipment needed
How to perform
- Sit on the floor with feet flat and knees bent. Place your hands behind you, fingers pointing back.
- Lift your hips off the floor into a reverse tabletop position. Body forms a straight line from knees to shoulders.
- Reach your right arm up and across your body to the left side. Let your hips rotate toward the left as you reach.
- Continue until your right hand approaches the floor on the left side and your right hip drops to the floor.
- Reverse the motion: lift your hips back up, sweep your right arm back over, and return to the starting reverse tabletop.
- Repeat on the same side or alternate.
- Move with control. The thoracic spine should rotate, not collapse.
- Perform 5 to 8 reps per side.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Hamstrings
Primary
Anterior Deltoid
Primary
Chest
Primary