Bridge pose might look simple. You lie down, lift your hips, and hold. Easy, right? But the truth is, many of us unknowingly make small mistakes in bridge pose that take away its benefits—or worse, add strain where it shouldn’t be.
Whether you’re doing it in yoga class or as part of a fitness routine, the bridge pose (Setu Bandhasana) is a powerful move. It strengthens your glutes, opens up your hips, works your lower back, and engages your core. But only when done right.
If you’ve been practicing bridge pose for a while and haven’t felt that solid connection or are dealing with tension afterward, you might be committing one of these three common mistakes.
Let’s break them down and see how you can fix them starting today.
Mistake 1: Letting Your Knees Fall Outward
This is the most common error. You lie down, lift your hips—and your knees start to drift apart. It may feel natural, but it actually takes the tension off your glutes and sends it to your lower back or hamstrings.
Why it happens: Your inner thighs and glutes aren’t working together. The outer hip muscles dominate, while the inner thighs take a nap.
Why it’s a problem: It weakens the whole structure. Your hips won’t lift as high, and your back takes on more work than it should. Over time, it can lead to lower back discomfort or even strain.
How to fix it:
- Before lifting, place a yoga block or small pillow between your knees.
- Gently squeeze it as you rise into the pose.
- This engages your inner thighs and glutes together and keeps your legs aligned.
Even if you don’t use a prop every time, practicing with it for a few sessions helps retrain your body to stay in form.
Mistake 2: Overarching Your Lower Back
Another sneaky mistake is pushing your chest up too far and letting your lower back arch like crazy. It might look dramatic, but it’s not doing your core or spine any favors.
Why it happens: You’re focusing on “how high” you can lift your hips rather than how you’re lifting them. You end up using your back instead of your core and glutes.
Why it’s a problem: That deep arch compresses your lumbar spine. Instead of strengthening your back, you’re placing pressure on it. And your glutes? They’re just tagging along instead of taking the lead.
How to fix it:
- Before lifting, tuck your tailbone slightly and engage your core.
- Imagine reaching your knees forward rather than just pushing your hips up.
- Your back should feel long, not crunched. Your ribs should stay tucked in, not popping toward the ceiling.
It’s not about height—it’s about alignment. A lower bridge with proper form does more good than a high one with poor structure.
Mistake 3: Not Using Your Glutes Enough
Let’s say your knees are aligned and your back is neutral, but you’re still not feeling much. That’s usually because your glutes are taking a break while your hamstrings or lower back overcompensate.
Why it happens: It’s common, especially if you sit a lot during the day. Your glutes become underactive and your hamstrings try to pick up the slack. This makes the bridge pose feel harder than it should—and less effective.
Why it’s a problem: Without glute engagement, you’re missing the key benefit of bridge pose. You might even feel tightness or cramping in the hamstrings instead of lift and strength.
How to fix it:
- Before starting, give your glutes a gentle wake-up with a few hip bridges.
- As you lift, press your heels into the mat and imagine pushing the floor away.
- Squeeze your glutes at the top, not your back or thighs.
You can also try holding the bridge for a few seconds at the top while pulsing your glutes to activate them. Just a few tweaks and you’ll feel the difference right away.
A Few Bonus Tips to Get It Right Every Time
- Feet position matters: Your heels should be under your knees, not too far forward.
- Don’t forget to breathe: Inhale to prepare, exhale as you lift, and stay connected to your breath.
- Stay relaxed in the neck and jaw: No clenching. Let your arms and shoulders stay grounded.
A Mini Checklist Before You Lift
- Are my feet hip-width apart?
- Are my knees tracking over my ankles?
- Am I engaging my core and glutes before lifting?
- Am I lifting with length, not just height?
Taking a moment to check these can completely shift how bridge pose feels in your body.
Bridge pose isn’t just a warm-up or a cool-down move. Done with the right intention and attention, it’s a full-body activator. So the next time you get into position, slow it down. Tune in. Fix those small habits. And feel your body thank you.
No need to rush. The beauty of yoga—and strength work—is in how it makes you more aware. Mastering bridge pose isn’t about doing more reps. It’s about doing it right.
