Reformer Pilates
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Illustration of Bridge on the Pilates reformer

Exercise

Bridge

Beginner

Supine hip lift that strengthens glutes and hamstrings with spinal articulation.

Setup instructions

Lie on your back with knees bent and feet flat hip-width apart. Arms by the sides with a long neck. Find neutral pelvis before lifting.

Breathing cues

Exhale to lift. Inhale to hold. Exhale to lower.

Movement steps

  1. 1Exhale to peel the spine up to a comfortable bridge height.
  2. 2Inhale to hold at the top with soft ribs.
  3. 3Exhale to roll down one vertebra at a time.
  4. 4Repeat with even breath.

Common mistakes

Overarching the lumbar spine; letting knees fall inward; pushing through toes only; rushing the roll down.

Safety notes

Reduce height if neck or knee discomfort appears. Keep thighs parallel at the top.

Connections

Muscles worked

Equipment needed

Related exercises

FAQs

  • Is Bridge beginner-friendly?

    Yes. Bridge is a staple beginner exercise for glutes and posterior chain.

  • What muscles does Bridge work?

    Glutes and hamstrings lift the hips; abdominals control the spinal roll.

  • What is Bridge good for?

    It strengthens the posterior chain and teaches pelvic articulation.

  • How is mat Bridge different from Bridging on Reformer?

    Mat bridge uses body weight on the floor; reformer bridging adds spring resistance and footbar context.