How to Do Bridge Pose Setu Bandhasana

Bridge Pose Setu Bandhasana is a glutes exercise using resistance band, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Resistance band

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bridge Pose Setu Bandhasana

  1. 01Lie supine on the floor with a resistance band looped just above the knees and feet flat on the ground.
  2. 02Position the heels close to the glutes so the fingertips can just touch the back of the shoes.
  3. 03Press the lower back into the floor to engage the core before driving through the heels.
  4. 04Lift the pelvis toward the ceiling until the thighs and torso form a straight line.
  5. 05Squeeze the glutes at the top of the range while keeping the shoulder blades pinned to the floor.
  6. 06Lower the hips back to the starting position under tension.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bridge Pose Setu Bandhasana

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the resistance band causes the knees to collapse inward, push the lateral side of the knees firmly against the band to maintain hip abduction.

Same coaching engine used inside the A90 app

05 / FAQ

Bridge Pose Setu Bandhasana questions

What muscles does Bridge Pose Setu Bandhasana work?

Bridge Pose Setu Bandhasana is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Bridge Pose Setu Bandhasana correctly?

Lie supine on the floor with a resistance band looped just above the knees and feet flat on the ground. Position the heels close to the glutes so the fingertips can just touch the back of the shoes. Press the lower back into the floor to engage the core before driving through the heels. Lift the pelvis toward the ceiling until the thighs and torso form a straight line. Squeeze the glutes at the top of the range while keeping the shoulder blades pinned to the floor. Lower the hips back to the starting position under tension.

What is the A90 coach tip for Bridge Pose Setu Bandhasana?

If the resistance band causes the knees to collapse inward, push the lateral side of the knees firmly against the band to maintain hip abduction.

Is Bridge Pose Setu Bandhasana suitable for beginners?

Bridge Pose Setu Bandhasana is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Bridge Pose Setu Bandhasana?

Bridge Pose Setu Bandhasana uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bridge pose setu bandhasana into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime