Shoulder Bridge Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Thighs, Waist
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Erector Spinae, Hamstrings, Rectus Abdominis
- Intensity
- medium
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Hip Bridge
How to: Shoulder Bridge
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your arms at your sides with palms facing down.
- Engage your core, squeeze your glutes, and lift your hips towards the ceiling.
- Hold the position for a moment, then lower the hips back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overarching the back during the lift.
- Not engaging the core properly.
- Lifting too high, which may lead to discomfort.
Modifications
- Perform with knees bent and feet on a wall for added support.
- Use a cushion under the back for additional comfort.
Tips
- Ensure your feet are flat on the ground and shoulder-width apart.
- Engage your core before lifting your hips.
- Don't excessively arch your back at the top of the bridge.
Shoulder Bridge Alternatives
Tags
hip
glutes
core
stretching
body weight
beginner