Bodyweight Thread Push-Up Bridge

Setup

• Start in a modified crab position, sitting on the floor with your hands behind you and knees bent, feet flat on the ground.

Movement

• Initiate: Lift your hips toward the ceiling while simultaneously reaching one arm across your body, threading it underneath your torso toward the opposite side, rotating your shoulders as you do so.

• Extension: Reverse the motion by rotating back and driving your hips up, fully extending one arm toward the ceiling while keeping your eyes on your hand.

• Return: Lower your hips back towards the starting position and bring the reaching hand back to the floor.

Form Tips

• Focus on rotation through the thoracic spine rather than just moving the arm.

• Keep your hips active and high during the extension phase to maximize hip mobility gains.