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Appears in642 Workouts*

Shoulder Leg-Under & Above Pose Bridge

Strengthen your core & glutes with the Shoulder Leg-Under & Above Bridge! A challenging pose for stability and muscle engagement.

Instructions

Leg Under and Above Shoulders Bridge Pose

1. Starting Position:

  • Lie on your back on an exercise mat or flat surface. If using a stability ball, place it under your shoulder blades. Your feet should be flat on the ground, hip-width apart.

  1. Leg Positioning:

    • Lift your legs off the ground, keeping them straight. If using the stability ball, place your feet on top of the ball instead of the ground.

  2. Body Alignment:

    • Your body should form a straight line from your shoulders to your knees. Engage your core for stability.

  3. Movement:

    • Slowly lift your hips towards the ceiling while squeezing your glutes. Your knees should remain aligned with your ankles.

    • Hold this position for a moment, feeling the contraction in your glutes and hamstrings.

  4. Lowering Down:

    • Gradually lower your hips back down towards the mat or ball without touching down, keeping tension in your muscles.

  5. Repetitions:

    • Repeat the lifting and lowering motion for 10-15 repetitions, or as comfortable.

  6. Breathing:

    • Inhale as you lift your hips and exhale as you lower them back down.

  7. Cool Down:

    • After completing your sets, relax and stretch your body gently, especially the back and legs.

Tips:

  • Focus on controlled movements rather than speed.

  • If the stability ball is too challenging, you can perform this exercise without it, keeping your feet on the ground.

  • If you feel any discomfort in your lower back, lower your hips less or adjust your positioning.