Bridge Walk
The Bridge Walk is a dynamic bodyweight exercise that combines an isometric glute bridge with active foot movement to challenge hip stability and posterior chain strength. It targets the glutes and hamstrings while forcing the core to resist rotation and extension.
Because the Bridge Walk relies heavily on muscular endurance and stability, the AI analyzes your performance data to prevent overtraining the hamstrings, which are prone to cramping. If your recent recovery metrics (like HRV or sleep) suggest fatigue, the app may shorten the duration or regress the movement to a static Glute Bridge to ensure safety. Additionally, if you report lower back tightness, the AI can identify if your core stability is the limiting factor and suggest specific activation exercises before your next session.
Form Cues
- Lift your hips until they align with your shoulders and knees
- Brace your core tightly to prevent your lower back from arching
- Walk your feet out using short, controlled steps on your heels
- Squeeze your glutes continuously throughout the movement
- Keep your pelvis level and stable as you move your legs
- Don't let your hips sag towards the floor as you walk out
- Don't allow your hips to rock side-to-side with each step
- Don't overarch your lower back to compensate for weak glutes
- Don't take large strides that compromise your stability
- Don't rush the movement; speed reduces muscle activation
Common Mistakes
- Sagging hips
- Rocking pelvis side-to-side
- Hyperextending the lower back
- Walking out too far too soon
- Relaxing the core
Muscles Worked
This exercise primarily targets the glutes and hamstrings, requiring them to maintain hip extension against gravity while the leverage changes dynamically. It also heavily recruits the erector spinae and deep core muscles to stabilize the pelvis and prevent rotation during the walking motion.
Primary
Secondary
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