Single Leg Bridge

Modern Repertoire Hip & Posterior ChainSpinal Articulation

Schematic — Single Leg Bridge

Apparatus Setup

Reformer

Spring Tension 1 Red or 1 Blue Spring

Footbar Position Low

Gear Bar Normal

Stopper Normal

Headrest Down

Target Muscles

Transverse Abdominis (Secondary)Hamstrings (Primary)Gluteus Maximus (Primary)Gluteus Medius (Secondary)

Setup Instructions

Lie supine on the carriage with both feet flat on the footbar, hip-width apart, knees bent, arms long by your sides.

Execution Instructions

Exhale to articulate the spine up into a bridge, extend one leg long, then inhale to lower it and roll down one vertebra at a time. Keep the hips level.

Teaching Cues

Articulation

"Roll the spine up one vertebra at a time and roll down the same way."

Alignment

"Keep the lifted leg long and the hips level at the top of the bridge."

Control

"Hug the glutes at the top without overarching the low back."

Modifications & Progressions

Both Feet Down (Regression)

Perform a pelvic curl with both feet on the footbar to simplify the pattern before adding the extended leg.

Extended Leg Pulse (Progression)

At the top of the bridge, pulse the lifted leg a few inches for added glute and hamstring work.