Exercise of the Month

Front Bridge



Coaching Points
  • Elbows below shoulders, hands facing forwards
  • Head in neutral position - looking down
  • Gluteus braced
  • Abdomen braced
  • Shoulder blades retracted - 'down and back'
  • Body straight and in-line
  • Athletes stop when posture becomes distorted or excessive tremors occur
  • Athletes are asked to stop if they feel any pain
  • Time the athlete in the correct position until failure
Typical Errors
  • Poor alignment - Hips too low
  • Poor alignment - Curved shoulders / neck
  • Poor alignment - Hips too high
Exercise 1DesirableAbove AverageAverageBelow AveragePoor
Prone Bridge54321
Level 13029 - 2322 - 1615 - 10<10
Level 26045 - 5930 - 4415 - 29<15
Level 39067 - 8944 - 6620 - 43< 20
*Time in seconds