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PILATES MOTION ATLAS

Single-Leg Bridge on the Roller | Foam roller exercise in 3D

Single-Leg Bridge on the Roller: supine (one heel on the roller), keeping the pelvis level on one leg. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial team

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A schematic 3D view of Single-Leg Bridge on the Roller
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Supine (one heel on the roller) · Keeping the pelvis level on one leg

Keeping the pelvis level on one leg

Starting position

Lie on your back with your right heel on the roller placed across. Lift your left leg until the hip and knee are at right angles.

Movement phases

1. Set up

Press lightly into the roller with your right heel and keep your pelvis level.

2. Lift the pelvis

Breathing out, lift your buttocks.

3. Hold the position

Hold at a height where the pelvis does not tilt to either side and the roller does not wobble.

4. Lower the spine

Lower the spine from the top down. Repeat on the other side.

What to check yourself

Is the pelvis dropping on the side of the lifted leg? Is the roller rolling?

Coaching points for instructors

Before progressing, first confirm that the client can lift without wobbling in the two-leg bridge. The 3D view shows support on the right leg.

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. If the back of your thigh cramps, lower down immediately and rest.

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.

Open in 3DOpen the Instructor view

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