Bridge – Heel lifting (Ball Between Thighs)
- Equipment: Reformer
- Category: Leg Work
- Level: Intermediate
- Body position: Supine
- Repetitions: 6–10 alternating
- Springs: 1 Red + 1 Blue – 2 Red
- Headrest: Down
- Footbar: High
- Prop: Ball
Starting position
Lie supine with feet on the footbar on your toes, and a ball between the thighs. Arms long by sides. Neutral spine
Instructions
Exhale to lift into a stable bridge position. From the top, maintain pelvis level and slowly lift one heel up, then lower the heel back and switch sides. Continue alternating without allowing the carriage or pelvis to shift. Inhale to stabilize, exhale with each lift
Teaching cues
- Pelvis stays level
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