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Pelvic Bridge
Both Repertoire Beginner Spinal ArticulationHip & Posterior Chain
Segmental spinal articulation with glute and hamstring activation against spring resistance, avoiding lumbar compression.
⚠️ Clinical Contraindications
- Low Back Pain: Articulate slowly and keep the ribs down; stop if the low back aches.
Apparatus Setup
Reformer
Spring Tension 1 Green or 1 Yellow Spring
Footbar Position High
Headrest Up
Target Muscles
Transverse Abdominis (Secondary)Hamstrings (Primary)Gluteus Maximus (Primary)Erector Spinae (Secondary)
Setup Instructions
Lie supine on the carriage with the feet on the footbar, heels under the knees, arms by the sides.
Execution Instructions
Peel the hips up into a bridge, then roll the spine down one vertebra at a time, letting the carriage assist the return.
Teaching Cues
Articulation
"Peel the spine up and down one vertebra at a time."
Control
"Do not push through the low back at the top of the bridge."
Breath
"Exhale as the hips lift, inhale as the spine rolls down."
Modifications & Progressions
Smaller Lift (Regression)
Reduce the bridge height and keep the feet closer to the bar.
Single Leg Bridge (Progression)
Lift one foot off the bar and bridge with a single leg.