Exos | Formerly Core Performance

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Core Knowledge


Pillar Bridge - Front Narrow Feet

Starting Position

  • Lying on your stomach with your forearms on the ground under your chest and your feet slightly wider than hip width apart


  • Push off of your elbows, supporting your weight on your forearms and toes
  • Hold a static position for the prescribed length of time
  • Push your neck and sternum as far up and away from your forearms as possible
  • Lift one arm, hold for 2 seconds
  • Switch arms
  • Widen your feet, if necessary, to reduce difficulty

Coaching Keys

  • Keep your tummy tight and your head in line with your spine
  • There should be a straight line between your ear and your ankle, with no sagging or bending

You Should Feel It

  • Working your shoulders, trunk and core

Tags: Prehab, Pillar strength, Stability, Shoulder, Abs