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Floor bridge hold

RealJock Staff

This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

The floor bridge hold is an excellent core-strengthening exercise.

Muscles worked
Abdominals and lower back

Starting position
In a prone position (face down), position yourself on the tips of your toes and elbows so that your body is in a straight line from your head to your feet. Keep your body flat and parallel to the floor; do not let your lower back arch or your stomach sag. Engage your abs and your lower back muscles to hold the position (see Photo 1).


  1. The purpose of the floor bridge is to hold the position for about 45 to 60 seconds while maintaining the form. When your abs and lower back muscles begin to shake, keep holding the position. When you max out, lower yourself slowly down to the floor and relax your core (see Photo 2).
About Mike Clausen: Clausen is the founder and co-owner of DIAKADI Body Personal Training and Wellness Center, which was voted best personal training gym in San Francisco by CitySearch in 2006. He has been actively involved in sports and weightlifting since high school, and continues to use that knowledge when training his clients. Clausen is both A.C.E. and N.A.S.M. certified and has been training clients professionally for six years. He enjoys making his clients stronger, both physically and mentally, giving them the tools to create an efficient body and to do things they thought were not possible.