Shoulder Bridge
Intermediate (5/10)Mat
Position: SupineEnergy: 5/10~45s
Cueing
Peel spine off the mat; lift hips towards ceiling; maintain a long line from shoulders to knees.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Gluteus Maximus
Secondary Muscles
HamstringsTransverse Abdominis
Regressions
Keep both feet on the mat; lift hips only halfway; use hands for support.
Progressions
Lift one leg at a time while keeping the pelvis level; extend one leg towards the ceiling.
Common Errors
Back arching; neck strain; loss of glute engagement.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
