Shoulder Bridge
Shoulder Bridge Exercise Description
The Shoulder Bridge is a bodyweight hip-extension exercise performed on your back that strengthens the posterior chain while training lumbopelvic stability. Primary movers are the gluteus maximus and hamstrings; the erector spinae, gluteus medius, and the abdominal wall assist to control the pelvis and spine. The goal is to extend through the hips while keeping a neutral spine and level pelvis, avoiding rib flare or excessive lumbar arching. Proper alignment places load through the upper back and feet—not the neck—while the knees track over the midfoot. Because the range is set by your hip mobility, the top position should form a straight line from shoulders to knees without compressing the low back. Smooth, controlled lifts and lowers emphasize precise motor control and even muscular contribution.
- Muscle Groups: Glutes, Hamstrings, Hips
- Target Muscles: Biceps Femoris - Long Head, Gluteus Maximus, Semimembranosus, Semitendinosus
- Assisting Muscles: Adductor Magnus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Longissimus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Extensors, Knee Flexors
- Joint Involvement: Single-joint
- Muscle Location: Glutes, Inner Hamstring, Outer Hamstring
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Shoulder Bridge Exercise
‘- Lie supine with knees bent, feet hip-width and parallel; place heels roughly under knees.
– Rest arms by your sides, palms down; gently set shoulder blades against the floor.
– Keep your neck neutral: gaze straight up with a light chin tuck; weight stays on upper back, not the neck.
– Inhale to prepare; exhale to brace the abdominal wall and keep ribs down to maintain a neutral spine.
– Press through midfoot and heels; squeeze glutes to lift the pelvis until hips align with shoulders and knees.
– Keep pelvis level and ribs anchored; avoid arching the low back or flaring the ribcage.
– Track knees over the midfoot; do not let them cave inward or drift wide.
– Distribute pressure evenly across both feet; avoid pushing through the toes or lifting the heels.
– Pause briefly at the top without shifting tension into the neck or low back.
– Lower the pelvis under control to the start position, maintaining a long spine throughout.
Shoulder Bridge Tips
‘- Set feet hip-width and parallel with heels roughly under your knees.
– Rest arms by your sides with palms down and shoulder blades gently set against the floor.
– Keep your neck neutral with a light chin tuck, gazing straight up, and keep weight on your upper back, not your neck.
– Inhale to prepare, then exhale to brace your abdominal wall and keep ribs down to maintain a neutral spine.
– Press through your midfoot and heels and squeeze your glutes to lift the pelvis until your hips align with your shoulders and knees.
– Keep your pelvis level and ribs anchored; avoid arching the low back or flaring the ribcage.
– Track your knees over the midfoot; do not let them cave inward or drift wide.
– Distribute pressure evenly across both feet; avoid pushing through the toes or lifting the heels.
– Pause briefly at the top without shifting tension into your neck or low back.
– Lower the pelvis under control to the start position, maintaining a long spine throughout.
Shoulder Bridge Beginner Introduction
The Shoulder Bridge is a bodyweight hip-lift performed lying on the back, designed to challenge the backside of the body and overall core control. The main effort comes from the glutes and hamstrings, with support from the lower back, upper glutes, and abs to guide the position of the pelvis and spine. Because it uses only bodyweight and a floor surface, it suits home workouts as well as gym sessions.
Throughout the movement the hips rise away from the ground while the spine remains long and the pelvis steady, creating a sensation of opening through the front of the hips rather than bending more at the lower back. Weight rests mainly on the upper back and both feet so the neck stays relaxed, and the knees line up roughly over the middle of each foot. The highest point resembles a straight diagonal from shoulders through hips to knees, limited by comfortable hip range rather than by forcing the lower back. Rhythm is smooth and unhurried, with equal attention to lifting and lowering phases, which encourages fine-tuned control and balanced work between the left and right sides.