Glute Bridge with Heels on the Frame & Band

Spring Setting and Key Facts

Springs

none

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Resistance band

Body area

Glutes, Legs, Core, Hips

Muscles

Glutes, Hamstrings, Core

Starting Position

Lying on your back on the carriage, heels set on the frame on the right and left, the resistance band at thigh height, hands reaching long up toward the ceiling.

Step-by-Step Flow

1. Glute bridge.
2. Pull the carriage toward the heels while pressing out into the band.
3. Lift the heels and only pull the carriage forward.
4. Pulse the hips up and down.
5. Hold the glute bridge at the top, heels lifted, and press out into the band.

Cues for Teaching

• Lift the hips until shoulders, hips and knees form one line — don’t arch the lower back.
• The knees press evenly out into the band.
• The carriage comes to the heels from the hamstrings, not from momentum.