Set-up:
Lie on your back on the carriage with your heels on the footbar.
Arms rest by your sides for stability.
Place a ring inside the legs, just above the knees.
Keep the feet flexed to engage the legs and support the ankles.
Movement:
Lift: Engage the glutes and lift the hips into a glute bridge.
Squeeze: Gently press the ring with your inner thighs at the top of the movement.
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.
Ring Squeeze:
Gently squeeze while holding the bridge, engaging the inner thighs and glutes.
1R 1B
3rd, 2nd
Inhale to prepare, exhale to lift hips. Exhale to squeeze ring.
Muscles Worked:
Gluteus maximus, hamstrings, adductors (inner thighs via ring).
Erector spinae for spinal control.
Core stabilisers to maintain alignment.
Muscles Mobilised:
Spine through articulation during lift and lowering.
Hip flexors and hip extensors through the bridge movement.
PILAT3S Ring needed.
Regression:
Take ring away. 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 Squeeze:
Squeeze at the top of the bridge before lowering.