Reformer exercise · Beginner

Glute Bridge with Pilates Ring

Glute Bridge with Pilates Ring is a beginner-level reformer exercise with Fitness circle that mainly works the glutes, legs and hips. Spring setting: 1× light + 1× 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: 1× light + 1× medium
Reps: 8–10 reps per variation
Level: Beginner
Equipment: Reformer, Fitness circle
Body area: Glutes, Legs, Hips
Muscles: Glutes, Hamstrings, Adductors

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Starting Position

Lying on your back on the carriage, the legs in the Pilates ring at thigh height, heels hip-width on the footbar, hands by your sides.

Step-by-Step Flow

Glute bridge.
Hold the glute bridge and press the thighs against the ring.
Hold the glute bridge and pulse the hips up and down in small movements.

Cues for Teaching

Roll up vertebra by vertebra instead of pushing the hips up.
The hips stay up while you press against the ring.
Keep the pulses small — the tension in the ring is what counts, not the range.

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