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Shoulder Bridge Hip Drops, Bilateral

IntermediateStrengthTier T2

Lie on your back with your knees bent and feet flat, then lift your hips into a bridge. Relax your buttocks to lower your pelvis a short distance, then squeeze and lift back to the top.

Targets: Hip
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Start lying on your back with your knees bent to about 90 degrees and your feet flat on the floor, hip-width apart and in line with your hips and knees. Find pelvic neutral before you begin.
  • Repeat the relax-and-lower, then squeeze-and-lift, as many times as instructed in your class, then finish by lowering all the way back down to the mat.
  1. A woman lying on her back on a mat, knees bent, both feet flat on the floor, arms resting along her sides, pelvis level.

    Step 1 of 4

    Lie on your back with your knees bent and your feet flat on the floor, in line with your hips and knees. Find pelvic neutral.

  2. The same woman lifted into a bridge, hips raised so a straight line runs from her shoulders through her hips to her knees, buttocks clenched, shoulders still on the mat.

    Step 2 of 4

    Perform a pelvic tilt, then clench your buttocks and peel your buttocks and lower back off the floor, lifting your hips to the top.

  3. The same woman still elevated but with her hips slightly lower than the top position, hip line visibly bent, buttocks relaxed, still clear of the mat.

    Step 3 of 4

    Relax your buttocks and slightly lower your pelvis, keeping your hips clear of the floor, then squeeze your buttocks and lift back up.

  4. A woman lying on her back on a mat, knees bent, both feet flat on the floor, arms resting along her sides, pelvis level.

    Step 4 of 4

    Lie on your back with your knees bent and your feet flat on the floor, in line with your hips and knees. Find pelvic neutral.

Breathing

  • Breathe normally throughout.

Safety Information

Relax the buttocks and slightly lower the pelvis, not returning it to the floor between drops. Keep a small, controlled descent that stays clear of the mat, not to let the hips fall or bounce. No repetition count or hold time is given for the drop cycle or the final hold. How many times to drop is not fixed by a number. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.