Shoulder bridge (Pilates)

Holding a bridge, you raise one leg toward the ceiling, lower it with the foot flexed to knee height and kick it back up with the foot pointed, keeping the pelvis level.

Bridge (Pilates) family

Shoulder bridge (Pilates)

Harder option

Holding a bridge, you raise one leg toward the ceiling, lower it with the foot flexed to knee height and kick it back up with the foot pointed, keeping the pelvis level.

DemandMedium

Equipment requiredFloor space

Muscle focusGlutes · Hamstrings · Abs · Hip flexors · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

Lie on your back, knees bent, feet hip-width apart. Peel up into a bridge, one segment at a time, to a line from shoulders to knees.
Shift your weight onto one foot and raise the other leg toward the ceiling, foot pointed.
Breathe out, flex the foot and lower the leg to knee height. Breathe in, point the foot and kick it back up.
Keep the hips high and level.
Place the foot down, roll down one segment at a time, and switch legs.

Form cues

Keep the hips high and level.
Flex to lower, point to kick.
Avoid: the hip dropping on the lifted-leg side, arching the lower back, or pushing up into your neck.

Practice and cautions

3 to 5 kicks each leg (the classical sequence uses 3). A suggested starting point. No trial has tested this move on its own.

If the hamstring cramps, bend the standing knee more and walk the foot closer. Keep your weight on the shoulder blades, not the neck. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes, Hamstrings. Also: Abs, Hip flexors, Quads.

Equipment

None: body weight and floor space.

Level

Intermediate. See the easier and harder options above.

Similar moves

Side kick (Pilates side kick series) demonstrated on the 3D figure

3D demoSide kick (Pilates side kick series)Beginner · No equipment

Single-leg kick (Pilates one leg kick) demonstrated on the 3D figure

3D demoSingle-leg kick (Pilates one leg kick)Beginner · No equipment

Swimming (Pilates) demonstrated on the 3D figure

3D demoSwimming (Pilates)Intermediate · No equipment

Double-leg kick (Pilates double kick)Intermediate · No equipment

Side-lying leg circles (Pilates side kick series) demonstrated on the 3D figure

3D demoSide-lying leg circles (Pilates side kick series)Beginner · No equipment

Roll-up (Pilates) demonstrated on the 3D figure

3D demoRoll-up (Pilates)Intermediate · No equipment

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Questions people ask

What muscles does the Shoulder bridge (Pilates) work?

Mainly the glutes and hamstrings, with help from the abs, hip flexors and quads.

What equipment do I need for the Shoulder bridge (Pilates)?

No equipment: your body weight and a little floor space.

Is the Shoulder bridge (Pilates) good for beginners?

It is graded intermediate. If it is too hard right now, start with the Wall bridge (feet-on-wall bridge).

What is an easier alternative to the Shoulder bridge (Pilates)?

Try the Wall bridge (feet-on-wall bridge). Both are written steps in the same progression.

How do I make the Shoulder bridge (Pilates) harder?

Progress to the Leg pull back (Pilates leg pull up), or add load, range or slower lowering once your form is solid.