Seated Hands-Back Bridge

Weight shared to the arms with a hip drive. Scapular and glute load together.

On a chair or the edge of a surface. Moderate cost with a large mobility demand at the hip — the seated families expose adductor and hamstring restriction faster than any other.

Difficulty 4 of 5Vigorous · minutes counted 2×

Muscle groups loaded

Core
Adductors
Hip flexors
Scapular push

Limiting capacity

Mobility limits this posture. Hip, adductor and thoracic range. Determines which positions are available and comfortable.

Train it · Open Hips Test your limiter

Intensity

What it costs, by role

Modelled intensity by role for Seated Hands-Back Bridge
Role	METs	Band	Active-minute credit
Active role	6.0	Vigorous	2×
Receiving role	4.7	Moderate	1×

Light is under 3.0 METs, moderate 3.0–5.9, vigorous 6.0 and above (CDC). A session averaging at or above the vigorous line has its minutes credited at 2× in the Active Minutes ledger.

Energy

Modelled kilocalories

Modelled energy cost for Seated Hands-Back Bridge at 10, 20, 30 and 45 minutes for both reference bodies
Role · reference body	10 min	20 min	30 min	45 min
Active role · Male 82 kg	86	172	258	387
Active role · Female 68 kg	71	143	214	321
Receiving role · Male 82 kg	67	135	202	304
Receiving role · Female 68 kg	56	112	168	252

Estimates, not measurements

Every energy figure here is a modelled estimate, not a measurement. No study has measured cost position by position — the measured quantity is the session average (6.0 METs for men, 5.6 for women, Frappier 2013). These values distribute around that anchor by mechanical demand.

kcal = METs × 3.5 × bodyweight(kg) ÷ 200 × minutes (ACSM)

Values scale linearly with your own mass. If a position causes pain rather than effort, stop and see a clinician.

Mobility gate

Seated straddle to 70° total abduction with a tall spine.

Clear the gate before adding load or duration here. If range is the thing standing in the way, Open Hips is the block that builds it.

Prescribed preparation

01
90/90 hip switch
Seated, rotate knees floor to floor under control. 3 x 8/side.
02
Cossack squat
Wide stance, sit to one side, other leg straight. 3 x 6/side.
03
Pallof press
Anti-rotation. Press out and hold. 3 x 10/side, 2s hold.
04
Eccentric release
Contract briefly, then lengthen over 6s. The half everyone skips. 3 x 10.
05
Zone 2 base
30–45 min conversational pace, 3–4x/week. The foundation under everything.

Cross-reference

Workouts that build this position · 16

Each of these loads the qualities this posture asks for. Equipment, modelled calories and the muscle groups worked are on every workout page.