This exercise involves lying on your back with your knees bent and feet flat on the ground, then lifting your hips up towards the ceiling while keeping your shoulders and feet on the ground. It primarily targets the glutes and hamstrings, while also engaging the core and lower back muscles.

For the shoulder bridge lift, lie on your back with your heels close to your butt. Place your arms on the ground, palms facing up. From there, lift your hips up towards the ceiling, hold, then drop them back down. This move is much like the shoulder bridge hold, but with an added active component.

Draw your shoulder blades together to pull your shoulders back toward the floor. Alternately, you can also place your hands and your elbows down. This can offer you a bit more support and will protect your wrists as you lift up. Lift your hips toward the ceiling.