Glute Bridge with Band around the Thighs

Spring Setting and Key Facts

Springs

1× light + 1× extra light (otherwise 1× light)

Reps

6–8 reps per variation

Level

Beginner

Equipment

Reformer, Resistance band

Body area

Glutes, Legs, Hips

Muscles

Glutes, Hamstrings, Abductors, Core

Video tutorial

in the member area

Starting Position

Footbar down, lying on your back on the carriage, the band around the thighs, feet on the platform, hands resting by your sides.

Step-by-Step Flow

1. Glute bridge.
2. At the top of the bridge, press the knees out twice.
3. Hold the glute bridge and only press the knees out.
4. Hold the glute bridge and pulse the hips up and down.

Cues for Teaching

• At the top of the bridge, shoulders, pelvis and knees form one line.
• The knees press out, the feet stay still on the platform.
• The ribs stay knitted, don't arch the lower back.

Featured in These Classes

This exercise is part of a ready-made reformer class plan with class outline, springs and cues:

With videoWith video in the plan “Band & Ball: Bridge, Lunge & Long Box Series”The whole exercise on video, step by step, with springs and cues. The video plays inside the plan.Go to the plan →