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Pelvic Curl / Bridge

Pilates / Popular

Articulate the spine into a bridge for glute and core control.

What coaches agree on

  • Peel the spine off the mat one vertebra at a time to come up into the curl, then roll back down through the spine the same way, bone by bone.
  • Exhale as you curl the pelvis and lift the hips, then inhale to pause once you reach the top before the next repetition.
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  • Press evenly through both heels to drive the hips up — that even pressure is what engages the glutes and hamstrings.

Common mistakes

  • The ribs pop up and flare open instead of staying closed and drawing down toward the hips — usually from pushing the hips higher than can be controlled, or from losing the connection to the abdominals.
  • The pelvis tips or rotates unevenly from side to side, with one hip riding higher than the other, especially once a leg lifts off the mat in single-leg versions of the exercise.