Band Bridge
Beginner (3/10)Pilates Band
Position: SupineEnergy: 4/10~60s
Cueing
Supine, band above knees; exhale lift hips, press knees against band; inhale lower; feel glutes and outer hip.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
No band; minor hip lift; fewer reps.
Progressions
Add pulses at peak; lift one leg; hold for 5 seconds.
Common Errors
Arching back; knees collapsing; head tension.
