Bridge (straight arm)
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Deltoid Anterior, Obliques, Quadriceps, Serratus Anterior, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The straight-arm bridge is a bodyweight core-stability hold that primarily challenges the rectus abdominis (the front abs), with the front deltoids, obliques, quadriceps, serratus anterior, and tensor fasciae latae working to keep your body braced in a straight line. It needs no equipment and is a simple way to build trunk strength and full-body bracing.
Bridge (straight arm): So führst du sie aus
- 1Start on the floor on your hands and knees with your hands stacked directly under your shoulders and your fingers spread for a stable base.
- 2Straighten both arms fully so your elbows are locked but not hyperextended, and press the floor away to spread your shoulder blades.
- 3Step your feet back one at a time until your body forms a straight line from your head to your heels, resting on the balls of your feet.
- 4Brace your abs as if bracing for a light punch, and squeeze your quads and glutes to keep your hips level with your shoulders.
- 5Keep your neck long and your gaze just in front of your hands so your head stays in line with your spine.
- 6Hold this position and breathe steadily, fighting any sag in the hips or rounding of the upper back.
- 7Hold for your target time, then lower your knees to the floor under control to finish.
Technik-Tipps
- Squeeze your abs, glutes, and quads together so your whole body stays rigid like a plank, rather than hanging from your shoulders.
- Actively push the floor away through your hands to engage the serratus anterior and keep your upper back from collapsing between the shoulder blades.
- Tuck your pelvis slightly so your lower back stays flat instead of arching toward the floor.
- Build up the hold time gradually as your core strength improves; quality of position matters more than duration.
Häufige Fehler
- Letting the hips sag toward the floor, which arches the lower back and shifts load off the abs onto the spine.
- Piking the hips up too high, which turns the hold into a rest position and removes tension from the rectus abdominis.
- Dropping the head or craning the neck up, straining the cervical spine and breaking the straight line of the body.
- Holding your breath to stay tight, which spikes pressure and forces you to cut the hold short instead of breathing steadily.
Häufig gestellte Fragen
What muscles does the straight-arm bridge work?
It primarily works the rectus abdominis (front abs), with the front deltoids, obliques, quadriceps, serratus anterior, and tensor fasciae latae assisting to hold your body in a straight, braced line.
Is the straight-arm bridge good for beginners?
Yes. It uses only your body weight and is easy to scale: drop to your knees to shorten the lever, or build up the hold time slowly as your core gets stronger.
How long should I hold the straight-arm bridge?
Start with 20–30 second holds for 2–3 sets and add time as your form holds up. Stop the set as soon as your hips start to sag, since a clean position matters more than a long, sloppy one.
Where should I feel the straight-arm bridge?
You should feel it mainly in your abs as they brace to keep your body straight, with support from your shoulders, quads, and the sides of your trunk. Sharp lower-back tension means your hips are sagging and you need to re-brace.
