Quick Answer
Shoulder Bridge is a intermediate strength exercise that targets your shoulders and lower back. It uses only your bodyweight. Lie on your back with knees bent and feet flat on the floor near your hips.
Video Tutorial
How to Perform the Shoulder Bridge
- 1
Lie on your back with knees bent and feet flat on the floor near your hips.
- 2
Place your hands flat on the floor beside your head, fingers pointing towards your shoulders.
- 3
Press through your hands and feet simultaneously to lift your hips, shoulders, and back off the floor.
- 4
Push your chest towards the wall behind you and straighten your arms as much as possible.
- 5
Hold the backbend (Wheel Pose) for the desired duration, then lower carefully.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Shoulder Bridge isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Shoulder Bridge work?
The Shoulder Bridge primarily works your shoulders and lower back. Secondary muscles include the glutes and hamstrings.
What equipment do I need for the Shoulder Bridge?
The Shoulder Bridge needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Shoulder Bridge suitable for beginners?
The Shoulder Bridge is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Shoulder Bridge should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Shoulder Bridge every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and lower back more frequently, alternate harder and easier variations and keep overall weekly volume moderate.