Shoulder Bridge
- Beginner
- Pilates
The shoulder bridge lifts your hips from lying on your back, knees bent and feet flat, by peeling your spine off the floor one vertebra at a time. It trains the glutes, hamstrings and lower back through a controlled bodyweight hinge. Beginners use it for reps at home or in a Pilates flow, as a warmup, cooldown or recovery movement.
- Muscles
- Glutes, Hamstrings, Lower back
- Equipment
- Bodyweight
- Logged as
- Reps
How to
- Lie on your back, knees bent, feet flat near your hips.
- Roll your hips up one vertebra at a time.
- Hold the top with glutes tight.
- Roll back down slowly through your spine.
Form cues
- Press evenly through both feet as you lift.
- Keep your arms flat and heavy on the floor.
- Breathe out as you lift, in as you lower.
Common mistakes
- Knees splay out to the sides. Keep your knees stacked over your ankles.
- Lower back overarches at the top. Squeeze your glutes instead of arching more.
- Neck and shoulders tense during the lift. Keep your neck relaxed and shoulders down.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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