Pelvic Curl (Glute Bridge)
The pelvic curl, also known as the glute bridge, is a fundamental Pilates bodyweight exercise targeting the gluteal muscles and hamstrings. It involves peeling the spine off the mat with articulation, strengthening the posterior chain while developing spinal mobility and core stability.
How to do it
- Lie on your back with your knees bent and feet flat on the mat, hip-width apart.
- Engage your core and gently press your lower back into the mat.
- Exhale and peel your spine off the mat one vertebra at a time, beginning with your tailbone.
- Continue lifting until your hips are fully elevated and your body forms a straight line from shoulders to knees.
- Slowly roll back down through your spine, returning to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep feet hip-width apart
- Peel your spine off the mat slowly
- Squeeze your glutes at the top
- Keep your ribs tucked down
- Maintain a straight line from shoulders to knees
Breathing: Exhale as you lift your hips and peel your spine up; inhale as you slowly roll back down to the mat.
Common mistakes
- Arching the lower back: this shifts effort away from the glutes and can cause strain.
- Lifting too high: this may cause you to hyperextend your spine instead of using your hips.
- Knees caving inward: this puts unnecessary stress on the knee joints.
- Holding your breath: this prevents core stability and increases internal pressure.
Muscles worked
Primary: glutes. Secondary: hamstrings, abs, lower back.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60s
Lose weight
3 sets × 15–20 reps, rest 45s
Build muscle
3 sets × 10–12 reps, 2s hold at top, rest 60s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop immediately and check your pelvic alignment.
- If you have existing neck or spine injuries, check with a professional before performing spinal articulation movements.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back?
You are likely arching your back instead of using your glutes. Focus on tucking your tailbone slightly and engaging your core before you lift.
How often should I do these?
As a beginner, 2–3 times per week is a great starting point to allow your muscles time to recover and adapt.
Do I need any equipment?
No, this is a bodyweight exercise. A yoga mat or a soft surface is helpful for comfort, but not strictly required.