The shoulder bridge is a Pilates-style bridge exercise where you roll your spine up off the floor one vertebra at a time, holding at the top, then rolling back down sequentially. It builds glute strength while improving spinal articulation and mobility. It is gentler and more controlled than a fast-tempo glute bridge.
Muscle Group
Core, Glutes
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Improves spinal articulation and mobility
- Builds the glutes and hamstrings
- Stretches the hip flexors and chest at the top
- Teaches controlled, sequential spinal movement
- Gentle and restorative — suitable for all levels
- Foundational Pilates exercise
How to perform
- Lie on your back with knees bent at 90 degrees and feet flat on the floor, hip-width apart. Arms at your sides.
- Inhale to prepare. Exhale and begin rolling your hips up off the floor, peeling one vertebra at a time from the floor.
- Continue rolling until your body forms a straight line from knees to shoulders. Squeeze your glutes at the top.
- Hold for two to three breaths. Keep your ribs connected to your pelvis — do not arch the lower back.
- Inhale. Exhale and slowly roll your spine back down, one vertebra at a time, from the upper back to the tailbone.
- The sequential rolling is the key feature — think of your spine as a string of pearls lifting and lowering one at a time.
- Repeat for 5 to 10 reps.
- For more challenge: extend one leg at the top and hold for 3 breaths, then switch.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Lower Back
Primary
Hamstrings
Primary