Glute Bridge with Shoulder Blades on the Box & Long Strap

Spring Setting and Key Facts

Springs

1× extra light (otherwise 1× light)

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Short box

Body area

Glutes, Legs, Core

Muscles

Glutes, Hamstrings, Core, Shoulders

Starting Position

The box beside the Reformer, in the middle. Rest the shoulder blades on the box, feet hip-width on the floor, both hands in the long straps, arms reaching long toward the ceiling.

Step-by-Step Flow

1. Lower the seat toward the floor.
2. Bring the arms in the straps down toward the belly.
3. Place the left foot on the right thigh, hold the arms long toward the ceiling and only lift and lower the seat in the glute bridge.
4. Bring the left leg into tabletop, only the right hand in the strap, both arms long toward the ceiling. Extend the left leg long forward, bend it back to tabletop and bring the long arms down by the hips.
5. Hold the left leg in tabletop and the long arms toward the ceiling and pulse the hips up and down.

Cues for Teaching

• The knees stay over the ankles.
• At the top of the bridge, shoulders, pelvis and knees form one line.
• The ribs stay knitted, even as the arms pull.