PURPOSE
The Back Bridge is the third exercise in Four for the Core.
This exercise strengthens the muscles on the spine, buttocks, and hamstrings – the posterior chain.
In the figure above, the exercise is performed in a formation at a slow cadence.
Below is a breakdown of the movement which is performed for a count of 60 secs.
CADENCE
Soldiers perform the exercise at a slow cadence.
STARTING POSITION
The starting position for the Back Bridge is the Supine position with arms out to the side at 45 degrees and knees bent to 90 degrees.
Feet are flat on the ground.
COUNT
● On the command of “ready, EXERCISE,” raise the buttocks off the ground while straightening the left knee until the trunk, pelvis and left leg forms a straight line when viewed from the side.
Head remains on the ground.
● Hold this position for 5 secs.
On the command of “change position,” switch legs.
● Repeat the switch every 5 secs for a total of 6 repetitions.
● On the command of “starting position, MOVE,” return to the starting position.