Exercise
Supine bridge with the feet on a studio wall, emphasising heel pressure for glute and hamstring engagement.
Setup instructions
Lie supine on the mat with the hips close enough to the wall to place both feet flat on it. Position the feet hip-width apart on the wall with knees bent. Rest the arms by the sides with palms down. Find a neutral pelvis and press the heels firmly into the wall before lifting.
Breathing cues
Exhale to bridge. Inhale to hold. Exhale to lower.
Movement steps
- 1Inhale to prepare.
- 2Exhale to articulate the spine off the mat while maintaining heel pressure into the wall.
- 3Lift the hips to a comfortable bridge with the glutes engaged.
- 4Inhale to hold at the top with steady heel contact.
- 5Exhale to roll the spine back down with control.
Common mistakes
Pressing the toes instead of the heels; overarching the low back; letting the knees fall inward; losing heel contact during the lift; holding the breath.
Safety notes
Keep the bridge range modest until heel pressure and glute engagement feel clear. Stop if knee, hip, or sharp back discomfort appears.
Connections
Muscles worked
Goals supported
Related exercises
FAQs
Is Wall Bridge with Heel Press suitable for beginners?
Yes. The heel press cue makes glute engagement clearer and the wall supports the feet throughout the bridge. Keep the range modest at first.
What muscles does Wall Bridge with Heel Press work?
The glutes and hamstrings drive the bridge while the deep core maintains pelvic stability with deliberate heel pressure into the wall.
What is Wall Bridge with Heel Press good for?
It builds accessible posterior-chain activation and bridge control before reformer footwork and mat bridge progressions.
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