Pilates
Spine Corrector Low Bridge
The Spine Corrector Low Bridge is a small, controlled hip lift with your feet supported on the apparatus. It works your glutes and hamstrings while practicing pelvic control.
- Beginner
- Compound
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your back on the floor with the spine corrector’s low step near your feet.
- Place your feet hip-width apart on the step with your knees bent.
- Rest your arms on the floor beside you, palms down.
- Tilt your pelvis gently to bring your lower back toward the floor.
- Lift your pelvis a few inches while keeping your head and shoulders grounded.
- Lower your spine gradually to the floor, finishing with your pelvis.
Form cues
- Keep your heels heavy.
- Exhale as you lift.
- Keep your knees pointing over your toes.
Common mistakes
- Lifting into a back archStop the lift before your ribs flare or your lower back arches.
- Pushing through the neckKeep your neck relaxed with your weight spread across your shoulders and upper back.
- Dropping the hipsTake two to three seconds to lower rather than letting gravity finish the repetition.
Safety
The apparatus can slide if it is unsecured or you push against it at an angle. Lifting too high or continuing through fatigue can strain your lower back or neck.
- Set the spine corrector on a nonslip surface before starting.
- Use a model with a stable step that supports your entire foot.
- Keep your head facing upward throughout the repetition.
- End the set if your feet slip or you lose control of the descent.
If foot elevation causes back, neck, or knee discomfort, use a floor bridge or seek guidance from a physiotherapist.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pilates Spine Corrector
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Start with a small lifting range that you can repeat smoothly.