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How to do the prone bridge/hand tap exercise

Strengthen your arms, legs, chest, back and especially your core (abdominal) muscles with the prone bridge/hand tap exercise. Correct form helps you avoid injury and get the most from your workout.

1. Position yourself facedown on the floor with your feet and hands shoulder-width apart.

2. Balance on your toes and hands, maintaining a straight back.

3. While bracing and not moving your hips and shoulders, tap the top of your left hand with your right hand.

4. Then tap the top of your right hand with your left hand.

Alternate for 10 to 12 repetitions each. See how many you can do.

Demonstration by Dave Gleason, head coach and owner of Athletic Revolution in Pembroke, Mass. International Youth Conditioning Association, Youth Fitness Specialist.

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  • Here's a simple dumbbell-based program to get you started.

    Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.

    First circuit:
    Reverse Lunge
    One-Arm Shoulder Press
    One-Arm Lat Row
    One-Leg Calf Extension
    Biceps Flexion (Curl)

    Second circuit:
    Wide Squat
    Chest Press
    Rear Delt Row
    Narrow Squat
    Triceps Extension
    One-Leg Raise
    Trunk Flex

    To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.

    The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.

    >> Download a training log