Quick Answer
Shoulder Bridge is a beginner strength exercise that targets your glutes and hamstrings. It uses only your bodyweight. Lie flat on back, knees bent, feet flat on floor hip-width apart.
How to Perform the Shoulder Bridge
- 1
Lie flat on back, knees bent, feet flat on floor hip-width apart.
- 2
Place arms at sides, palms down.
- 3
Engage core and glutes.
- 4
Press through heels to lift hips towards ceiling.
- 5
Form a straight line from shoulders to knees.
- 6
Keep shoulders on the ground.
- 7
Squeeze glutes at the top. Hold briefly.
- 8
Slowly lower hips back down with control.
- 9
Repeat for desired repetitions.
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.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
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.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
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:
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Reverse Plank
Glutes, Hamstrings • Body Only
Romanian Deadlift
Hamstrings, Glutes • Barbell
Single-Leg Deadlift
Hamstrings, Glutes • Kettlebells
Power Stairs
Hamstrings, Glutes, Quadriceps • Other
Kettlebell Clean
Shoulders, Glutes, Hamstrings • Kettlebells
Frequently Asked Questions
What muscles does the Shoulder Bridge work?
The Shoulder Bridge primarily works your glutes and hamstrings. Secondary muscles include the lower back and abdominals.
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?
Yes. The Shoulder Bridge is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
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 glutes and hamstrings more frequently, alternate harder and easier variations and keep overall weekly volume moderate.