Beginner Shoulder Shrug

Basic Strength library

Running itself is only half the battle.
Strengthening your muscles will help you reach your finish line faster!

Shoulder Shrugs

Step 1: Feet slightly wider than hips, toes pointed slightly outwards, hands by your sides, shoulders back & down

Step 2: Arms and hands directly in front as you drop your butt behind. Ensure your heels stay grounded

Step 3: Continue lowering until your thighs are parallel with the floor, your heels lift up, or your back rounds

Step 4: Rise slowly while exhaling and pushing into the floor through your heels until your back to starting

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For a more “in-depth” description, select the steps below.

Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing forward, with arms by your sides. Contract your abdominal muscles (“brace”) to stabilize your spine while holding your chest up and out with your head tilted slightly up.

Step 2

Exhale and depress and retract your scapulae (pull shoulders down and back) without arching your low back. Hold the contraction for 5-10 seconds for a total of 2-4 repetitions.

Pro Tip

Be sure to exhale with each contraction to help you achieve the desired range of motion. Keep the abdominals engaged to prevent any increase in lumbar lordosis (inward curvature of the back).

Basic Strength library

Shoulder Shrugs

For a more “in-depth” description, select the steps below.

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