High Bridge
Advanced (8/10)Reformer
Position: SupineEnergy: 7/10~30s
Cueing
Lift hips high; keep feet on bar; push carriage out slightly while maintaining bridge height; return with control.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse AbdominisIliopsoas
Secondary Muscles
QuadricepsAdductorsTibialis AnteriorGluteus MaximusGluteus MediusHamstringsGastrocnemiusSternocleidomastoid
Regressions
Small hip lift; no carriage movement; use heavier springs for support.
Progressions
Lighter springs; add leg lifts; increase carriage range.
Common Errors
Dropping hips; arching lower back; neck strain.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
