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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.
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How to dose it
- Sets
- 2–3
- Reps
- 6–8
- Intensity
- Hold 3–5 s
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
foam roller
Set up
- 1Foam roller under the knees; gently pull up the feet and straighten the knees, keeping knees on the roller.
Do this
- 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
This is the most advanced version.