Pilates
Pilates Small-Ball Bridge
The Pilates small-ball bridge is a controlled hip lift with a soft ball held between your thighs. It trains your glutes and inner thighs while you practice steady pelvic control.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back with knees bent, feet flat and parallel, and arms resting beside you.
- Place the ball between your inner thighs, just above your knees.
- Press lightly into the ball, using only enough pressure to hold it in place.
- Roll your pelvis upward into a bridge until your shoulders, hips, and knees form a roughly straight line.
- Pause briefly at the top.
- Roll your spine back onto the mat, lowering your pelvis last.
Form cues
- Exhale as you lift
- Keep your lower ribs tucked
- Press through your whole foot
Common mistakes
- Knees collapsing inwardKeep your knees pointing in the same direction as your toes rather than pulling them together around the ball.
- Feet too far awayMove your heels closer so your shins are approximately vertical at the top.
- Dropping out of the bridgeTake about two seconds to lower instead of letting your hips fall.
Safety
Lifting beyond your available hip motion can strain your lower back. Pushing through your head or turning it while elevated can load your neck.
- Stop the lift before your lower back arches.
- Keep your head resting on the mat, facing upward throughout the repetition.
- Support your upper body across your shoulders rather than your neck.
If the ball squeeze causes pelvic-floor, hip, knee, or back discomfort, try a bridge without the ball and seek professional advice if symptoms persist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Pilates Small Ball
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Finish the set when you can no longer maintain smooth, controlled repetitions.