A Complete Guide to Resistance Band Exercises

Bridge with Kick Press

Exercise Information

Exercise Name:Bridge with Kick Press
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Arms, legs and core

Exercise Procedure

Exercise Start Position
  1. The resistance band wrapped around one of your feet with the ends held in your hands (palms in, thumbs toward your head) with your arms bent.
  2. Lying face-up with legs bent and one foot flat on the floor and the other (with resistance band) in the air.
  3. There should be some tension in the resistance band at this starting position.
Exercise End Position
  1. Lying face-up with hips lifted as high as possible, one foot flat on the floor, and the other foot extended forward with your arms extended above your head.
Exercise Start Position
Exercise End Position
  1. Raise the hips as high as possible whilst keeping the shoulders and one foot on the floor as you extend the other leg forward and extend your arms above your head.
  2. Then, return to the start position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
  • Breathe out as you extend your arm and leg and breathe in as you return to the starting position.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Bridge with Kick Press Demonstration Video