Exercise
Shoulder bridge progression with alternating leg kicks using the wall for foot feedback and pelvic control.
Setup instructions
Lie supine on the mat with the shoulders near the wall and both feet placed on it. Bend the knees so the shins are roughly parallel to the floor. Place the arms by the sides with palms down. Lift the hips into a shoulder bridge before beginning the kicks.
Breathing cues
Exhale to kick. Inhale to return.
Movement steps
- 1Inhale to prepare in the shoulder bridge.
- 2Exhale to extend one leg along the wall, pressing the foot into the surface.
- 3Inhale to bend the knee and return the foot to the wall.
- 4Exhale to kick the opposite leg with the hips level.
- 5Continue alternating with smooth, controlled tempo.
Common mistakes
Letting the hips drop when kicking; extending the leg lower than pelvic control allows; placing too much weight on the neck; rushing the kick tempo; holding the breath.
Safety notes
Master wall shoulder bridge before adding kicks. Stop if neck tension, hip pinching, or sharp back discomfort appears.
Connections
Muscles worked
Goals supported
Related exercises
FAQs
Is Wall Shoulder Bridge Kicks suitable for beginners?
No. It is an advanced progression requiring solid wall shoulder bridge control before adding alternating leg kicks.
What muscles does Wall Shoulder Bridge Kicks work?
The glutes and hamstrings maintain the bridge while the deep core keeps the pelvis level during alternating leg extension.
What is Wall Shoulder Bridge Kicks good for?
It develops single-leg stability and posterior-chain endurance in a shoulder bridge before reformer bridge kick variations.
How is Wall Shoulder Bridge Kicks different from Wall Shoulder Bridge?
Wall Shoulder Bridge Kicks adds alternating leg extensions from the bridge position, while Wall Shoulder Bridge holds a static hip lift with both feet on the wall.
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