Set-up:
Lie on your back on the carriage with your heels or toes on the footbar.
Arms rest by your sides for stability.
Movement:
Lift: Engage the glutes and lift the hips into a glute bridge.
Lower: Slowly roll the spine back down onto the carriage, vertebra by vertebra.
Repeat with control.
Small Hip Lifts:
Perform mini pulses at the top of the bridge.
Small Hamstring Curls:
At the top of the bridge, bend and straighten the knees slightly while keeping hips lifted.
Single-Leg Lifts:
Lift one leg at a time while maintaining the bridge position.
1R 1B
3rd, 2nd
Inhale prepare, exhale to rise.
Muscles Worked:
Gluteus maximus, hamstrings, erector spinae, core stabilisers
Muscles Mobilised:
Spine through controlled articulation.
Hip flexors and extensors through bridging movement.
Ball:
Option to add Ball for inner thigh squeezes.
Regression:
Reduce the height of the bridge.
Springs: Increase spring resistance to stabilize the carriage.
Progression:
Springs: Reduce spring resistance to increase instability.
Modification:
Perform with both feet flat on the platform for extra support.
Add Different Arm Extensions:
Extend one or both arms overhead, to the sides, or forward while maintaining bridge position.
Inner Thigh Ball / Pilates Ring Squeezes:
Activates adductors and improves pelvic stability. Can be combined with pulsed bridges for added challenge.
Single-Leg Lifts:
Lift one leg at a time to tabletop while maintaining the bridge position.