Shoulder Bridge
Held in a bridge with the hands under the hips, one straight leg kicks up to the ceiling and lowers to hover, the pelvis staying level.
How to do it
Setup
Lying on the back, knees bent, feet flat, hips lifted into a bridge, hands supporting the pelvis, one leg extended.
Steps
- Kick the straight leg up toward the ceiling.
- Lower it with control until it hovers level with the knee.
- Keep the hips high and level; switch legs after the set.
Common mistakes
Hips dropping as the leg lowers: squeeze the standing glute to hold them up. Pelvis tipping to one side: keep both hips level. Flinging the kick: the leg rises with control, not momentum.
Breathing
Exhale kicking up, inhale lowering.
