Shoulder Bridge Kick
The shoulder bridge kick is a Pilates bodyweight exercise targeting the glutes and hamstrings. Performed in a bridge position, it involves extending and kicking one leg while maintaining hip elevation, developing unilateral glute strength and pelvic stability.
How to do it
- Lie on your back with your knees bent and feet flat on the mat, hip-width apart.
- Press your feet into the mat and lift your hips into a bridge position.
- Engage your core and straighten one leg, extending it toward the ceiling.
- Lower the extended leg toward the mat in a controlled kick, then raise it back up.
- Repeat for the desired number of repetitions on one side, then switch legs.
- Lower your hips back to the mat to complete the set.
Form cues
- Keep your hips lifted high throughout the movement
- Press through your heel to engage your glute
- Keep your core braced to stabilize your pelvis
- Lower your leg with control, not momentum
- Maintain a neutral spine without arching your back
Breathing: Inhale as you lower your leg, exhale as you lift it back toward the ceiling.
Common mistakes
- Dropping the hips: This shifts the load away from the glutes and onto the lower back
- Arching the lower back: This can cause strain and reduces core engagement
- Moving too fast: Using momentum prevents the glutes from working through their full range
- Wobbling hips: This indicates a lack of stability that reduces the effectiveness of the exercise
Muscles worked
Primary: glutes. Secondary: hamstrings, abs, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per leg, rest 60 s
Lose weight
3 sets × 12–15 reps per leg, rest 45 s
Build muscle
3 sets × 8–10 reps per leg, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and choose a gentler option.
- If you have any history of hip or spine issues, check with a professional before starting this exercise.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my lower back instead of my glutes?
Lower your hips slightly and focus on tucking your tailbone. If it still hurts, switch to a standard glute bridge.
How high should I kick my leg?
Only as high as you can while keeping your hips level and stable. Do not compromise your form for height.
Can I do this every day?
Yes, it is a low-impact movement, but listen to your body and take rest days if your muscles feel fatigued.