Pelvic Lift
Intermediate (4/10)Reformer
Position: SupineEnergy: 4/10~60s
Cueing
Lift pelvis while heels stay on bar; maintain a slight bridge; push carriage with legs; return with control.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
IliopsoasQuadricepsAdductorsTibialis Anterior
Secondary Muscles
Gluteus MaximusGluteus MediusHamstringsGastrocnemiusRectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Regressions
Lower pelvis; small range move; stay static without carriage push.
Progressions
Higher bridge; one leg variation; faster tempo.
Common Errors
Neck strain; loss of pelvic tilt; collapsing hips.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
