Reformer Pilates
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Illustration of Shoulder Bridge on the Pilates reformer

Exercise

Shoulder Bridge

Intermediate

Supine bridge exercise that strengthens glutes and hamstrings with controlled spinal articulation.

Setup instructions

Lie on your back with knees bent and feet hip-width apart near the seat. Arms long by the sides with palms pressing down. Lengthen the tailbone and soften the ribs.

Breathing cues

Exhale to lift. Inhale at the top. Exhale to lower.

Movement steps

  1. 1Inhale to prepare.
  2. 2Exhale to roll the pelvis up segmentally into a bridge.
  3. 3Inhale at the top to lengthen through the knees.
  4. 4Exhale to roll down one vertebra at a time.

Common mistakes

Overarching the lumbar spine; letting the knees fall outward; pushing from the feet only; collapsing at the top.

Safety notes

Reduce height if neck or knee discomfort appears. Keep weight in the shoulders, not the neck.

Connections

Muscles worked

Equipment needed

Related exercises

FAQs

  • Is Shoulder Bridge beginner-friendly?

    The full version is often intermediate, though smaller bridges appear in beginner programming.

  • What muscles does Shoulder Bridge work?

    Glutes and hamstrings lift the pelvis; abdominals stabilise the trunk through the roll.

  • What is Shoulder Bridge good for?

    It strengthens the posterior chain and teaches pelvic articulation.

  • How high should I lift?

    Lift only as high as you can keep thighs parallel and avoid compressing the low back.