Bridge Up Up Down Down
The Bridge Up Up Down Down is a dynamic bodyweight exercise that targets the glutes, hamstrings, and calves by alternating heel lifts while holding a bridge position. This movement builds posterior chain endurance and improves pelvic stability without requiring equipment.
Because this exercise relies on high-rep endurance and coordination, the AI analyzes your performance data to ensure you aren't sacrificing form for volume. By tracking your RPE and muscle recovery status, the app can determine if your glutes are truly fatigued or if you are ready for a weighted progression. If you historically report hamstring cramping, the AI can adjust the volume or suggest a regression to ensure safe, effective training.
Form Cues
- Drive your hips up to create a straight line from knees to shoulders
- Squeeze your glutes tightly throughout the entire hold
- Lift one heel at a time while keeping your hips completely still
- Brace your core to protect your lower back
- Press your arms into the floor for added stability
- Don't let your hips sag as you lift your heels
- Don't arch your lower back excessively to get higher
- Don't rock your pelvis side-to-side
- Don't rush the foot movement; control every second
Common Mistakes
- Hyperextending the lower back
- Allowing hips to drop during heel lifts
- Rushing the tempo
- Shifting weight unevenly
- Disengaging the core
Muscles Worked
This exercise primarily targets the gluteus maximus, demanding constant tension to keep the hips elevated. The calves and hamstrings are also heavily recruited to manage the dynamic heel lifts, while the deep core muscles work isometrically to stabilize the pelvis.
Primary
Secondary
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