Pilates · No equipment
Shoulder Bridge with Leg Lift
Shoulder Bridge with Leg Lift is a mat pilates exercise for the glutes and hamstrings.
The animated figure highlights the muscles worked.
How to do it
- Lift into a bridge, hips level
- Raise one leg to the ceiling, then lower it to hip height
- Keep the hips from dropping; switch legs
How much to do
What BindTrue’s pilates plans use, by experience:
- Beginner
- 2 × 5 per leg
- Some experience
- 2 × 6 per leg
- Experienced
- 3 × 8 per leg
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Pilates Core & Tone Legs & glutes: 3 × 6 per leg · 3 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.