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BoneFit Bridge — Foam Roller
The most demanding bridge variation: knees on a foam roller with legs straightening, maximally loading the posterior chain while keeping the spine neutral.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2–3
- Reps
- 6–8
- Intensity
- Hold 3–5 s
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
foam roller
Written exercise guide
BoneFit Bridge — Foam Roller
Set up
- Foam roller under the knees; gently pull up the feet and straighten the knees, keeping knees on the roller.
Movement cues
- Start with Head & Shoulder Press and abdominals
- Keep knees straight as you lift the back off the floor
- Move slowly — the roller adds instability
Avoid this
- Letting the roller shoot out
- Losing the neutral spine
Safety
Advanced balance demand — have support nearby.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.