Glute Bridge Series
Three-stage bridging series — pelvic tilt, glute bridge, and pulses at the top — building segmental articulation and posterior chain strength against spring resistance.
⚠️ Clinical Contraindications
- Low Back Pain: Articulate slowly and keep the ribs down; stop if the low back aches.
Apparatus Setup
Reformer
Target Muscles
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
Stage 1 — pelvic tilt: exhale to scoop the abdominals and tilt the pelvis, softening the low back into the carriage without lifting the hips, then inhale to return to neutral. Stage 2 — glute bridge: 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. Stage 3 — pulses: at the top of the bridge, pulse the hips a few inches up and down without losing the rib-to-pelvis connection, then roll down with control. Work 4-6 slow reps of each stage, keeping the ribs soft and the low back long.
Teaching Cues
"Peel the spine off the carriage one vertebra at a time, like a string of pearls."
"Press through the mid-foot and reach the knees forward over the footbar as the hips lift."
"Keep the ribs soft and connected — do not push through the low back at the top of the bridge."
"Exhale to articulate up, inhale at the top, exhale to roll down."
"The pelvic tilt starts the movement: the low back softens into the carriage before the hips ever lift."
"Peel spine off mat one bone at a time like a string of pearls."
"Press through mid-foot and reach knees forward over footbar."
"Exhale to articulate up, inhale at the top, exhale to roll down — keep the ribs soft throughout."
"Inhale and feel the stomach expand and the arch in the lower back get bigger."
"Exhale and feel the glutes clench, the tailbone tuck under, the belly button sink and the back flatten."
Modifications & Progressions
Stage 1 – Pelvic Tilt (Progression)
Exhale to scoop the abdominals and tilt the pelvis, softening the low back into the carriage without lifting the hips. Use this stage alone to find the connection before bridging.
Stage 2 – Glute Bridge (Progression)
Press through the mid-foot and peel the spine up one vertebra at a time, reaching the knees forward over the footbar; roll down the same path.
Stage 3 – 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.
Stage 4 – 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.
Lighter Springs, Higher Footbar (Regression)
Reduce to 1 green or 1 yellow spring with the footbar high and the feet closer to the bar to lighten the load and shorten the range.
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.