Reformer exercise · Intermediate

Glute Bridge at the Footbar

Glute Bridge at the Footbar is an intermediate reformer exercise that mainly works the glutes, legs, hips and core. Spring setting: 1× medium (optionally add 1× light). Below you'll find the starting position, the flow in 4 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 1× medium (optionally add 1× light)
Reps: 8–10 reps, then 10 pulses per side
Level: Intermediate
Equipment: Reformer
Body area: Glutes, Legs, Hips, Core
Muscles: Glutes, Hamstrings, Core

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Starting Position

Supine, heels on the footbar, arms resting alongside the body.

Step-by-Step Flow

Glute bridge.
Glute bridge and bring the arms towards the ceiling.
Extend the left leg long towards the ceiling and pulse up and down.
Change sides and repeat with the right leg.

Cues for Teaching

Roll up vertebra by vertebra rather than pushing the hips up.
Knees stay hip-width and track over the feet.
In the single-leg version the pelvis stays level — even if that means less height.

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