Pilates · No equipment
Wall Bridge
Wall Bridge is a mat pilates exercise for the glutes and hamstrings.
How to do it
- Lie on your back with your feet flat on the wall, knees and hips bent to about 90°
- Press your feet into the wall and lift your hips, ribs down
- Squeeze your glutes for 2 seconds at the top, then lower slowly
Coach’s tip
Hamstrings cramping? Scoot a little closer to the wall.
How much to do
What BindTrue’s pilates plans use, by experience:
- Beginner
- 2 × 10 slow reps
- Some experience
- 2 × 12 slow reps
- Experienced
- 3 × 15 slow reps
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- 28-Day Wall Pilates Wall glutes: 3 × 10 slow reps · 4 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.