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.
The Shoulder Leg-Under & Above Pose Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Shoulder Leg-Under & Above Pose Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Shoulder Leg-Under & Above Pose Bridge Variations and Alternatives
How to do the Shoulder Leg-Under & Above Pose Bridge
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.
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.
Body Alignment:
Your body should form a straight line from your shoulders to your knees. Engage your core for stability.
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.
Lowering Down:
Gradually lower your hips back down towards the mat or ball without touching down, keeping tension in your muscles.
Repetitions:
Repeat the lifting and lowering motion for 10-15 repetitions, or as comfortable.
Breathing:
Inhale as you lift your hips and exhale as you lower them back down.
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.
Shoulder Leg-Under & Above Pose Bridge FAQs
What muscles does the Shoulder Leg-Under & Above Pose Bridge work?
The Shoulder Leg-Under & Above Pose Bridge mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Shoulder Leg-Under & Above Pose Bridge?
None. The Shoulder Leg-Under & Above Pose Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Shoulder Leg-Under & Above Pose Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Shoulder Leg-Under & Above Pose Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Shoulder Leg-Under & Above Pose Bridge variations and alternatives?
Similar exercises include the Pose Bridge, Pose Setu Bandha Sarvangasana Bridge, Alternating Single-Leg Isometric Glute Bridge Hold and Alternating Bridge Leg Lift.
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