Meet the shoulder bridge exercise. I always loved this exercise but I gained a new sense of appreciation for it after I discovered it was one of the very few exercises I could do when I was pregnant that made me feel so safe while also challenging me hard.
(Try this yourself: Do this exercise while holding a medicine ball on top of your pelvis and feel the burn!)
If you’re not already doing it – and unless you’re doing a more advanced variation like hip thrusts – then the bridge is a must exercise to be included in any glute-sculpting workout program.
Today I’ll show you 10 of the most common shoulder bridge exercise variations. We’re gonna go through them all in the 25-min shoulder bridge workout that I’ll guide you through today.
Sculpt Those Glutes with this 25-min Shoulder Bridge Exercise Workout
I’ll go through the shoulder bridge and how it works right below, but for those of you who are impatient, here’s the full 25-min workout!
Hint: This glute-sculpting workout ends with a relaxing stretching session. Don’t miss it!
What is the shoulder bridge exercise?
The shoulder bridge is a generally safe exercise for most people; it’s low impact and knee-friendly; people of all ages and ability can do it including pregnant women; and it works the glutes like a charm.
In fact, it’s one of only a few exercises that activates your buttocks so well. So if you were looking to sculpt your booty, then look no further. The bridge will also strengthen your:
- quads and hamstrings
- inner and outer thighs
- pelvic floor muscles
- lower back
- abdominals and core muscles
Best of all, it can even be done when you’re lazy because all you have to do is lie down and start lifting your booty up! Just check out my lazy floor workout routine for another example of the bridge’s versatility.
Now, I know what you’re thinking. “The bridge? Yeah, right! That’s so simple, my grandma could do it.”
I agree. Your grandma could probably do it and she should do it too! Even though you might think that the bridge is just for beginners, you’re going to want to try out the variations I’ve got to challenge you.
That’s right, let me prove to you how hard I can make the “simple” bridge exercise. Get down on your mat and join me in doing a complete 25-min lower-body and core strengthening workout based entirely around the bridge exercise.
How to do the shoulder bridge and all 10 variations of it.
The exercises below are included in the 25-minute shoulder bridge workout above.
1. The Classic Shoulder Bridge
Start by lying down in the middle of your mat, knees bent, feet hip-width apart. Place your palms on the floor beside you.
Tuck your pelvis in (up towards the ceiling or sky) and, pushing through your heels, slowly lift up your hips. Hold as you feel your glutes working hard. You’ll also feel the muscles in the front and back of your legs working.
Slowly release the bridge getting back onto the ground.
2. On Your Toes Bridge
It’s the same bridge exercise, just up on your toes. As always, keep the movement under control and imagine your vertebrae lift up off the mat and then going back down.
3. One-legged Bridge
With one foot flat on the floor, raise one foot up towards the ceiling. It’s okay if you need to bend your knee. It becomes more difficult when you straighten your leg, so work with where you’re at today.
4. Feet Together Bridge
It’s the same old bridge, this time with your feet and knees together. Be sure to keep your knees together throughout the entire movement. This activates your inner thighs more.
5. Feet together Bridge On Toes
Just like the name suggests, start this shoulder bridge with your feet and knees together but up on your toes. Keep your feet close together and your knees touching throughout the entire movement.
6. One-legged Bridge on your Toes
This time, you’re up on the toes of only one foot. Keep your knees together throughout the entire movement. This means that your toes won’t be pointing straight up in the air and that’s okay.
7. Wide Stance Bridge
Move your feet out wide to the edge of your mat with toes turned out. Focus on pushing into your heels as you lift up your hips.
8. Wide Stance Toe Bridge
The same movement as above, only this time, your wide feet are supported by only your toes!
9. Open and Close Shoulder Bridge
Start from the floor with feet & knees together. Lift your hips up. Now open your thighs. Then close your thighs bringing your knees together. Gradually get back to the floor and repeat.
10. Open and Close Shoulder Bridge on Toes
Same exercise as before but on your toes!
And that wraps up the booty-building shoulder bridge and all the variations of it. I’d love to hear if you found this bridge workout challenging and which variation you enjoyed the most! Drop me a comment below.