Pilates · Beginner
Shoulder Bridge (Pilates)
The shoulder bridge is a controlled floor movement where you lift your hips off the ground one vertebra at a time, then lower back down the same way. It strengthens the glutes, hamstrings, and the muscles along your spine while gently mobilizing a stiff lower back. Because it's done lying down, there's no pressure on your knees or ankles, making it a good option on days when standing exercises feel like too much. Regular practice helps with posture, hip stability, and getting up from chairs or the floor with less effort.
Category
Pilates
Difficulty
Beginner
Equipment
Mat
MET
3.0
Primary muscles
Secondary muscles
The movement
Form cues
- 01
Lie on your back with knees bent, feet flat on the floor about hip-width apart, and arms resting at your sides with palms down.
- 02
Slide your feet close enough that your fingertips can just graze your heels — this is your starting position.
- 03
Take a breath in, then as you exhale, press your lower back gently into the mat before you start to lift.
- 04
Peel your spine off the floor starting from your tailbone — think of it like unrolling a yoga mat one section at a time.
- 05
Squeeze your glutes firmly as your hips rise, and keep your knees pointing straight ahead, not falling in or out.
- 06
Stop when your body forms a straight diagonal line from shoulders to knees — do not arch your lower back to go higher.
- 07
Hold at the top for one full breath, keeping your stomach pulled gently inward so your ribs don't flare.
- 08
Lower back down in the same slow, segment-by-segment way — tailbone touches last.
Dosage
How long, how many
Sets
3
Reps
8-12
Rest
60 sec
Watch for
Common mistakes
Shooting the hips up all at once instead of peeling — if your lower back leaves the floor before your tailbone does, you're rushing. Slow down and think 'tailbone first.'
Arching the lower back at the top to get higher — if you feel a pinch or compression in your lumbar spine, your hips are too high. Lower until the line from shoulder to knee feels flat.
Knees drifting apart or collapsing inward — glance at your knees at the top; they should stay directly above your feet the whole time.
Holding your breath — if you feel your neck or jaw tightening, you've stopped breathing. Exhale on the way up, inhale on the way down.
Pushing through the toes instead of the whole foot — if your heels lift off the mat, press them back down so your weight is evenly spread across your foot.
Scale it
Easier and harder variations
Easier
Only lift your hips a few inches off the floor rather than going to full height. Even a small lift works the right muscles and lets you practice the peeling motion safely.
Use this if you feel strain in your lower back or neck at full height, or if you're just starting out.
Harder
At the top of the bridge, slowly extend one leg straight out so it's parallel to your thigh, hold for two counts, then lower the foot and repeat on the other side before coming down.
Use this once you can hold a steady bridge for 3-5 seconds without your hips rocking side to side.
Note
Place a folded towel or small pillow between your knees and gently squeeze it throughout the movement. This takes stress off the hip joints and helps keep your pelvis level if one hip is sore.
Helpful for hip replacement recovery, hip bursitis, or SI joint discomfort — but check with your physical therapist first if you're post-surgical.
Sources
Form descriptions and cues are sourced from wger (CC-BY-SA 4.0) and the Free Exercise DB (public domain), edited for the 60+ audience. MET value cites Ainsworth BE, et al. 2011 Compendium of Physical Activities. Med Sci Sports Exerc 43(8):1575-1581.
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