Pilates
Reformer Bridge
The Reformer Bridge is a Pilates exercise that lifts your hips with your feet on the footbar and the carriage still. It trains your glutes and hamstrings while you control your pelvis and trunk.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back on the closed carriage with your arms beside you.
- Place your feet hip-width apart on the footbar with your knees bent.
- Gently tilt your pelvis to bring your lower back toward the carriage.
- Peel your spine off the carriage until your hips align with your shoulders and knees.
- Lower your spine gradually onto the carriage, finishing with your pelvis.
Form cues
- Press evenly through both feet
- Keep your ribs from flaring
- Exhale as you lift
Common mistakes
- Pushing the carriage outwardUse a smaller lift that lets you keep the carriage against its stopper.
- Knees falling inward or outwardKeep each knee pointing over the middle toes throughout the repetition.
- Lifting onto your neckLimit your height so your weight stays across your upper back rather than your neck.
Safety
A raised headrest or an excessively high bridge can put pressure on your neck. An unsecured footbar or unsuitable spring setting can allow unexpected movement and a loss of support.
- Lower the headrest fully before starting.
- Check that the footbar is locked securely.
- Have a qualified Pilates professional select a spring setting suitable for a stationary-carriage bridge.
- Keep your head facing upward without turning it while your hips are raised.
If you have neck or back pain, or cannot maintain stable foot contact, choose a floor bridge or ask a physiotherapist about a suitable modification.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Reformer
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Use a slow pace and finish the set before fatigue changes your movement.