Glute Bridge

Both Repertoire Beginner Spinal ArticulationHip & Posterior Chain

The full bridge on the carriage: press through the mid-foot and peel the spine up one vertebra at a time, then roll down the same path. Pulses at the top are the progression.

AI-generated illustration: an instructor performing Glute Bridge, on a Reformer, springs set to 2 strong or 2 strong + 1 medium springs, footbar Medium, headrest Up. Illustrative only — the schematic diagram below shows the movement. — AI-generated illustration The schematic below is the authoritative instruction — follow it, not this photo.

Body
Reformer
Movement

Schematic — Glute Bridge Reformer · 2 strong or 2 strong + 1 medium springs · Footbar Medium · Headrest Up

⚠️ Clinical Contraindications

Low Back Pain: Articulate slowly and keep the ribs down; stop if the low back aches.

Apparatus Setup

Reformer

Spring Tension 2 strong or 2 strong + 1 medium springs

Footbar Position Medium What this means →

Headrest Up

Target Muscles

Transverse Abdominis (Secondary)Hamstrings (Primary)Gluteus Maximus (Primary)Rectus Abdominis (Secondary)Erector Spinae (Secondary)

Setup Instructions

Lie supine on the carriage with the feet flat on the footbar, hip-width apart, knees bent to 90 degrees and the heels under the knees, arms long by your sides.

Execution Instructions

Exhale to press through the mid-foot and peel the spine off the carriage one vertebra at a time, reaching the knees forward over the footbar at the top; inhale at the top, then exhale to roll down the same path.
Work 4-6 slow reps.
To progress, pulse the hips a few inches up and down at the top without losing the rib-to-pelvis connection, then roll down with control.

Teaching Cues

Articulation

"Peel the spine off the carriage one vertebra at a time, like a string of pearls."

Alignment

"Press through the mid-foot and reach the knees forward over the footbar as the hips lift."

Control

"Keep the ribs soft and connected — do not push through the low back at the top of the bridge."

Breath

"Exhale to articulate up, inhale at the top, exhale to roll down."

Control

"At the top of the bridge, pulse the hips a few inches without losing the rib-to-pelvis connection."

Modifications & Progressions

Pulses at the Top (Progression)

At the top of the bridge, pulse the hips a few inches up and down for 8-10 small pulses without losing the rib-to-pelvis connection, then roll down.

Single Leg Bridge (Progression)

Lift one foot off the bar and bridge with a single leg, keeping the hips level. See the Single Leg Bridge exercise for the fully loaded version.

Neutral Bridge (Regression)

Lift and lower the pelvis in a flat neutral back without spinal articulation, for disc sensitivity.

Reduced Range Bridge (Injury Modification)

Limit the lift height and keep the ribs connected to the carriage; return to a two-foot bridge whenever the low back complains.