How to Do a Standing Bridge

People of all ages can get a solid muscular and cardiovascular workout through the form of gymnastics. A popular maneuver of basic gymnastics is the standing bridge. You can perform a standing bridge in a few simple steps. The standing bridge can lead to a variety of other moves in a sequence. For example, you can go from a standing bridge into a back handspring.

Instructions

    • 1

      Learn the basic bridge. Start with your body flat on the ground. Position your hands behind your head with your palms face down. Bend your knees. Push yourself up with your hands and raise your pelvis into the air. This represents the bridge pose; however, this technique represents the push-up bridge.

    • 2

      Learn the back bend. To do a standing bridge, you need to do a back bend. You can have a spotter hold your lower back while you bend backwards and try to touch your hands to the floor. Advanced gymnasts can perform a back bend that touches their head to the floor without the use of their hands.

    • 3

      Convert the back bend into a standing bridge. Bend your back and reach backwards with your hands. You will end up in the same position as you did in the original push-up bridge.