Pelvic Curl

Both Repertoire Spinal ArticulationHip & Posterior Chain

Schematic — Pelvic Curl

Apparatus Setup

Reformer

Spring Tension 2 Red or 2 Red + 1 Blue Springs

Footbar Position Medium

Gear Bar Normal

Stopper Normal

Headrest Up

Target Muscles

Hamstrings (Primary)Gluteus Maximus (Primary)Rectus Abdominis (Secondary)

Setup Instructions

Lie supine with feet flat on footbar, hip-width apart, knees flexed at 90 degrees, arms extended along carriage sides.

Execution Instructions

Exhale to scoop abdominals, tilt pelvis, and articulate spine off carriage one vertebra at a time into a bridge. Inhale at top, exhale to roll down with control.

Teaching Cues

Articulation

"Peel spine off mat one bone at a time like a string of pearls."

Alignment

"Press through mid-foot and reach knees forward over footbar."

Modifications & Progressions

Neutral Bridge (Regression)

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