Shoulder bridge

3 × 10-15  ·  Equipment: No equipment, Mat

Muscle groups: Core & abs · Legs & glutes

How to do shoulder bridge

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms by your sides with palms down and engage your core by drawing your navel toward your spine.
3. Exhale and press through your feet to lift your hips until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes hard at the top without arching your lower back.
5. Inhale and lower your hips in a controlled way, vertebra by vertebra, until they almost touch the floor.
6. Repeat the movement at a slow, controlled pace.

Mistakes to avoid

• Avoid arching your lower back on the way up: the lift must come from the glutes, not the spine.
• Do not go too high or bounce if you feel pressure in your lower back.
• Keep your head, shoulders and hips aligned and do not press your head into the floor.
• Stop if you feel pain in your lower back or cramps in your hamstrings.

Progression

• Start with 10 light reps and add 2 reps each week once you finish the set with control.
• Increase the squeeze at the top to 2-3 seconds to raise time under tension.
• When you master the basic bridge, progress to a single-leg bridge or alternating foot lifts.
• In Pilates the goal is quality: only progress when your back stays neutral throughout the range.