Glute Bridge with Weights, Heel on the Footbar

Spring Setting and Key Facts

Springs

1× medium

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Weights

Body area

Glutes, Legs, Core, Arms

Muscles

Glutes, Hamstrings, Core, Shoulders

Video tutorial

in the member area

Starting Position

Lying on the carriage, one heel on the footbar, the other heel on the platform, weights in the hands.

Step-by-Step Flow

1. Come into the glute bridge and reach the arms long toward the ceiling.
2. Open the carriage, straighten the legs and bend the arms beside the head.
3. Lift the leg on the footbar, extend it long over the footbar and open the arms to the sides.
4. Hold the glute bridge and pulse.

Cues for Teaching

• The pelvis stays square, even when one leg lifts.
• The ribs stay knitted as the arms go beside the head.
• Keep the pulses small and the hips lifted.

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

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