PILATES MOTION ATLAS

Bridge with Heels on the Roller | Foam roller exercise in 3D

Bridge with Heels on the Roller: supine (heels on the roller), lifting the pelvis with the buttocks and the back of the thighs. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 24, 2026

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A schematic 3D view of Bridge with Heels on the Roller — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine (heels on the roller) · Lifting the pelvis with the buttocks and the back of the thighs

Lifting the pelvis with the buttocks and the back of the thighs

Starting position

Lie on your back with the roller placed across and both heels on it. Bend your knees and place your arms on the floor beside your body.

Movement phases

1. Set up

Press lightly into the roller with your heels and find a position where it does not roll.

2. Lift the pelvis

Breathing out, tilt your pelvis back and lift from the buttocks up through the spine in sequence.

3. Hold the position

Bring your knees to shoulders close to a straight line and hold without letting the roller wobble.

4. Lower the spine

Lower the spine from the top down and return the pelvis to the floor.

What to check yourself

Is the roller wobbling or rolling from side to side? Is the lower back arching too much? Are the knees falling inwards?

Coaching points for instructors

If the back of the thighs cramps, bend the knees more and bring the roller closer to the body. The wobble of the roller lets you observe left–right differences in the pelvis.

Caution

Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. The roller rolls easily and is unstable. Until you are used to it, keep the lift small.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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