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Reformer Pelvic Bridge With Extension

IntermediateStrengthTier T2

A held bridge on a Pilates reformer. You lie on your back with feet on the footbar, lift your hips, then extend your knees to slide the carriage out while the bridge stays steady.

Targets: Hip
Muscles: Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Start in the lifted bridge.
  1. A woman lies supine on the reformer with her feet on the footbar, hips lifted into a bridge, knees bent, her upper back and head on the carriage, the headrest down.

    Step 1 of 5

    Lie on your back on the carriage with your feet on the footbar, then lift your hips into the bottom-lift pelvic bridge position, knees bent and the carriage held home.

  2. The woman holds the lifted bridge on the inhale: hips up, feet on the footbar, knees bent, spine long without hyperextension, the carriage unmoved.

    Step 2 of 5

    Inhale to prepare, holding the lifted bridge steady with the knees bent and the carriage still.

  3. The woman extends her knees, pressing through her feet on the footbar so the carriage slides outwards along the frame, her hips still held high in the bridge and her spine long.

    Step 3 of 5

    Exhale and extend your knees so the carriage slides outwards under you, your hips staying lifted in the bridge.

  4. The woman bends her knees drawing the carriage back home under her, her hips still lifted in the bridge and her spine still long.

    Step 4 of 5

    Inhale and bend your knees to let the carriage return to the start, keeping the hips lifted in the bridge.

  5. A woman lies supine on the reformer with her feet on the footbar, hips lifted into a bridge, knees bent, her upper back and head on the carriage, the headrest down.

    Step 5 of 5

    Lie on your back on the carriage with your feet on the footbar, then lift your hips into the bottom-lift pelvic bridge position, knees bent and the carriage held home.

Breathing

  • Inhale to prepare; exhale to extend the knees pushing the carriage outwards; inhale to bend the knees to return.

Safety Information

The headrest must be down, the spine must not hyperextend, and a lighter spring increases hamstring involvement with less lower-back support. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.