Reformer exercise · Beginner

Glute Bridge with Ball

Glute Bridge with Ball is a beginner-level reformer exercise with Pilates ball that mainly works the glutes, legs and hips. Spring setting: 2× medium. Below you'll find the starting position, the flow in 3 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 2× medium
Reps: 8–10 reps, then 10 squeezes and 10 pulses each
Level: Beginner
Equipment: Reformer, Pilates ball
Body area: Glutes, Legs, Hips
Muscles: Glutes, Hamstrings, Inner thighs

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Starting Position

Lying on your back, heels hip-width on the footbar, arms by your sides on the carriage, ball between the knees.

Step-by-Step Flow

Glute bridge.
Hold the glute bridge up and squeeze the ball between the knees.
Hold the glute bridge and move the hips up and down in small pulses.

Cues for Teaching

Roll up vertebra by vertebra instead of pushing the hips up.
The knees stay hip-width — the ball is pressed, not squashed.
The ribs stay closed, the lower back long.

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