Wall bridge (feet-on-wall bridge)

Lying on your back with the feet flat on a wall and the knees bent to about a right angle, you press into the wall to peel the hips up into a bridge, then roll down.

Bridge (Pilates) family

Wall bridge (feet-on-wall bridge)

Easier option

Lying on your back with the feet flat on a wall and the knees bent to about a right angle, you press into the wall to peel the hips up into a bridge, then roll down.

DemandEasy

Equipment requiredA wall + Floor space

Muscle focusGlutes · Hamstrings · Abs · Quads

Written instructions available. A verified 3D demonstration has not been built for this variation.

Source-researched guide. Clinical review is pending.

How to move

Lie on your back with your hips close enough to the wall that your feet rest flat on it, knees bent about 90° and shins level. Arms by your sides.
Breathe in to prepare, pelvis in neutral.
Breathe out, press the feet into the wall and peel the hips up until there is a straight line from knees to shoulders.
Breathe in at the top. Ribs stay down; do not arch.
Breathe out and roll down from the breastbone to the tailbone.

Form cues

Press the feet into the wall, not the floor.
Ribs stay down at the top.
Avoid: pushing up into your neck, arching the lower back, or the feet sliding.

Practice and cautions

8 to 10 reps; one-leg version, 5 each side. A suggested starting point. No trial has tested this move on its own.

If the hamstrings cramp, move your hips closer to the wall. Later in pregnancy, avoid lying flat on your back for more than a few minutes. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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What it works

Muscles

Main: Glutes, Hamstrings. Also: Abs, Quads.

Equipment

A wall

Level

Beginner. See the easier and harder options above.

Workouts that use it

Wall Pilates for beginners · 20 min

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Single-leg kick (Pilates one leg kick) demonstrated on the 3D figure

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Swimming (Pilates) demonstrated on the 3D figure

3D demoSwimming (Pilates)Intermediate · No equipment

Wall roll-down (wall Pilates)Beginner · A wall

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Questions people ask

What muscles does the Wall bridge (feet-on-wall bridge) work?

Mainly the glutes and hamstrings, with help from the abs and quads.

What equipment do I need for the Wall bridge (feet-on-wall bridge)?

A wall.

Is the Wall bridge (feet-on-wall bridge) good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Shoulder bridge (Pilates).

How do I make the Wall bridge (feet-on-wall bridge) harder?

Progress to the Shoulder bridge (Pilates), or add load, range or slower lowering once your form is solid.