Exercise
Supine bridge with the feet on a studio wall to integrate glute strength and spinal articulation.
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 before beginning.
Breathing cues
Exhale to bridge. Inhale to hold. Exhale to lower.
Movement steps
- 1Inhale to prepare.
- 2Exhale to articulate the spine off the mat, pressing the feet into the wall.
- 3Lift the hips to a comfortable bridge without forcing lumbar extension.
- 4Inhale to hold at the top with steady breath.
- 5Exhale to roll the spine back down with control.
Common mistakes
Pushing the feet too high on the wall; overarching the low back; rushing the descent; letting the knees fall inward; holding the breath.
Safety notes
Keep the bridge range modest until control feels clear. Stop if knee, hip, or sharp back discomfort appears.
Connections
Muscles worked
Goals supported
Related exercises
FAQs
Is Wall Pelvic Curl suitable for beginners?
Yes. The wall gives a stable foot platform that often makes the bridge easier to control than feet on the mat alone. Range can stay modest at first.
What muscles does Wall Pelvic Curl work?
The glutes and hamstrings drive the lift while the deep abdominals guide spinal articulation. The feet pressing into the wall add clear feedback for even loading.
What is Wall Pelvic Curl good for?
It integrates glute strength and spinal articulation in a supported bridge pattern before reformer footwork and classical mat pelvic curls.
Why use the wall instead of the mat alone?
Feet on the wall provide a fixed platform that can reduce wobble and help beginners feel even glute engagement through the bridge.
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