Single Leg – Pelvic Lift (External Rotation)

Equipment: Reformer
Category: Leg Work
Level: Intermediate
Body position: Supine
Repetitions: 4–6 each side
Springs: 1 Red + 1 Blue – 2 Red
Headrest: Down
Footbar: High

Starting position

Start in bridge, extend one leg slightly turned out on a diagonal

Instructions

Same movement as parallel version, pressing carriage out and in while maintaining pelvic stability. Emphasis on turnout and diagonal line

Teaching cues

Maintain turnout from the hip

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More Bridging or Pelvic Lift variations

Bridge – Articulation (Ball Between Thighs) · Beginner
Bridge – Articulation (Magic Circle) · Beginner
Bridge – Flat Back + Carriage Press · Beginner
Bridge – Flat Back + Carriage Press (Magic Circle) · Beginner
Bridge – Flat Back Lift (Magic Circle) · Beginner
Bridge – Heel lifting (Ball Between Thighs) · Intermediate
Bridge – Hold + Pulse (Ball Between Thighs) · Beginner
Bridging – Articulation (Stable Carriage) · Beginner
Bridging – Flat Back (Stable Carriage) · Beginner
Bridging – Marching · Intermediate
Bridging – Single Leg Toe Tap · Intermediate
Single Leg Bridge – Circles (Stable Carriage) · Intermediate
Single Leg – Bridge Hold · Intermediate
Single Leg – Pelvic Lift (Parallel) · Intermediate

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