I first discovered this variation of Bridge by accident. During a mat Pilates class with my ballet teacher, we were told to do a bridge with our feet flat on the floor. My lower back was aching so I made a small adjustment—pressing my heels down and lifting my forefoot, so my feet ended up at a 45-degree angle.
The difference was immediate. My back felt more supported, and for the first time, I could truly engage my glutes and hamstrings without strain.
Since then, I’ve introduced this version of the bridge to my own students, especially those struggling with back pain, knee discomfort, or difficulty activating the right muscles. But why does this work so well? Let’s break it down.
Q: Why is this a good option for people with back pain?
When you press into your heels and lift your toes, it naturally encourages posterior chain activation—engaging the hamstrings and glutes instead of relying on the lower back. Many people unintentionally overuse their lumbar spine in a bridge, especially if their glutes are weak. By shifting weight to the heels, the body recruits the hip extensors (glutes and hamstrings) more efficiently, reducing strain on the lower back.
Additionally, lifting the forefoot reduces excessive anterior pelvic tilt, which can exacerbate lower back pain. Instead, it promotes a more neutral spinal position, making the movement safer and more comfortable.
Q: How does this help people with knee issues?
Knee discomfort in a bridge often comes from quadriceps dominance—when the quads take over instead of the glutes and hamstrings. Pressing into the heels minimises this dominance and shifts the focus to the muscles that stabilise the back of the leg.
For those with patellar tracking issues or knee pain, this setup reduces compression at the front of the knee. It also encourages better hamstring recruitment, which helps balance forces around the knee joint, leading to improved stability.
Q: What about plantar fasciitis or foot pain?
This variation prevents excessive dorsiflexion (upward bending of the foot), which can overstretch the plantar fascia. Since the weight is primarily in the heels, the foot arch stays supported rather than being flattened under load.
For people with foot pain, pushing through the balls of the feet in a traditional bridge can aggravate symptoms. Keeping the heels down and toes lifted ensures the plantar fascia is not overly stretched while still engaging the posterior chain effectively.
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When and Why Do the Toes Pull Up Toward the Shin (Dorsiflexion)?
Dorsiflexion happens when the toes lift toward the shin, either actively (by engaging the tibialis anterior muscle) or passively (due to foot positioning or external forces).
Feet Flat on the Floor (Traditional Bridge Position)
In this position, dorsiflexion is minimal unless someone actively pulls their toes up.
However, if the weight shifts too much onto the heels, the toes may naturally lift because there’s less contact with the floor.
Feet at a 45-Degree Angle from the Floor (Heels Down, Toes Up)
Here, the toes are naturally in dorsiflexion because the ball of the foot is lifted off the ground.
This is a passive dorsiflexion—it happens due to the angle rather than an active contraction of the tibialis anterior.
Why Doesn’t This Aggravate Plantar Fasciitis?
Plantar fasciitis is aggravated when:
The plantar fascia is overstretched (e.g., from excessive dorsiflexion combined with a heavy load).
The foot is forced into a stretched position while bearing weight.
However, when performing a bridge with the heels down and feet at 45 degrees:
The plantar fascia is not fully loaded because the weight is primarily going through the heels, not the toes or the forefoot.
The arch of the foot is allowed to maintain its natural shape rather than being flattened or excessively stretched.
There is no excessive lengthening of the plantar fascia under load, which can happen when pressing through the ball of the foot instead.
When Would the Toes Pull Up Too Much and Cause Problems?
If someone lifts their toes too aggressively and over-contracts the tibialis anterior, they might create excessive tension up the kinetic chain.
If someone pushes the heels down too hard, they might unintentionally cause excessive dorsiflexion and pull on the plantar fascia.
So, What’s the Key Takeaway?
While the toes are naturally lifted in this variation, the key is that the weight remains through the heels, which prevents excessive strain on the plantar fascia. This makes it a safer option for people with plantar fasciitis, as opposed to pushing through the ball of the foot, which could aggravate symptoms.
Q: Can this variation help people who struggle to feel their glutes and hamstrings engage?
Absolutely. Many people—especially those who sit for long hours—find it difficult to activate their glutes and hamstrings in a standard bridge. When the feet are flat, it’s easy to default to using the quads and lower back instead.
By pressing through the heels and lifting the toes, the body naturally recruits the hamstrings and glutes, reinforcing proper neuromuscular activation. This can be especially useful for beginners or those who feel disconnected from their posterior chain.
Q: What about able-bodied people—can this be a useful modification for them?
Yes. Even if someone has no pain or injury, this variation can be a valuable tool for muscle activation and awareness. Many people don’t realise they’re overusing their lower back in a bridge until they make this small adjustment. It’s also an excellent way to build stronger glutes and hamstrings, which are essential for posture, athletic performance, and injury prevention.
Take It Up A Notch
Once a foundational bridge is mastered, variations that incorporate heel digs can further challenge the posterior chain, particularly the hamstrings, glutes, and core stabilisers. By shifting the focus to hamstring activation, these progressions help build lower body strength, pelvic control, and dynamic stability—all essential for movement efficiency and injury prevention.
1. Elevated Heel Dig Bridge (Feet on a Reformer Footbar or Step)
Placing the feet on a higher surface, such as a Pilates reformer footbar, a step, or a box, increases the range of motion and intensity. This variation forces the posterior chain to work harder to lift the hips while maintaining spinal stability.
How to do it: Lie on your back with your heels resting on an elevated surface. Press through the heels to lift the hips while keeping the ribs and pelvis aligned.
Why it works: The increased elevation places more emphasis on hamstring activation and requires greater control from the deep core and hip stabilisers.
2. Heel Slide Bridge (Using a Cloth, Socks, or Sliders)
Adding a sliding component challenges eccentric hamstring control, a key factor in injury prevention and athletic performance.
How to do it: Start in a bridge position with your feet on a piece of cloth, socks on a smooth surface, or sliders. As you lift your hips into the bridge, slowly slide one leg out, extending it while maintaining control. Once your leg is fully extended OR as far out while maintaining neutral lumbar / pelvic alignment--slide it back in to return to the starting position. Repeat on the other leg. Option to slide both legs out simultaneously (shown above).
Why it works: The sliding movement challenges eccentric hamstring control, which helps prevent injury and improves athletic performance. It also mimics the motion used in activities like walking, sprinting, and jumping, making it a functional exercise that enhances both strength and coordination.
3. Single-Leg Heel Dig Bridge
Performing the bridge unilaterally increases the demand on hip stability, core engagement, and hamstring strength.
How to do it: Extend one leg while keeping the other heel pressing into the floor or an elevated surface (shown above). Lift the hips and control the descent, maintaining pelvic alignment throughout.
Why it works: This unilateral variation helps identify and correct muscle imbalances while increasing glute and core activation.
4. Swiss Ball Heel Dig Bridge
A stability ball adds an element of instability, requiring greater neuromuscular control and coordination.
How to do it: Place your heels on a Swiss ball, dig them in, and lift the hips. You can keep the knees bent or roll the ball away to straighten the legs before pulling it back in. Option to raise alternate legs (shown above).
Why it works: The instability forces deep core activation while placing a greater challenge on the hamstrings and glutes.
5. Hamstring Walk Bridge
How to do it: Once you are in a heel dig bridge, pause with your hips lifted and begin walking your feet out slowly, one step at a time, but focus on really engaging the hamstrings with each step. As you walk out, keep your pelvis stable and avoid allowing it to drop or twist. After reaching a comfortable distance, reverse the movement, walking your feet back in one by one with the same focus on hamstring engagement.
Why it works: Walking the feet out engages the hamstrings and glutes, challenging both strength and stability. The slow, controlled movement targets the posterior chain, while the lifted hips require core activation to maintain pelvic stability.
Key Takeaway
Heel dig bridges elevate the challenge by requiring greater hamstring recruitment, pelvic stability, and core control. Whether through elevation, sliding, unilateral movement, or instability, these variations enhance strength, prevent injuries, and build better movement mechanics—making them a valuable addition to any Pilates practice.
BONUS QUESTION: Why Do Pilates Teachers Instruct Different Foot Placements on the Reformer?
In reformer Pilates, foot placement on the foot bar changes which muscles are engaged. Here’s why teachers might cue different positions:
🔹 Toes on the Foot Bar – Focuses on the quads and calves, useful for ankle stability and endurance. 🔹 Ball of the Foot on the Foot Bar – Balances lower limb engagement, activating quads, glutes, and hamstrings without overloading the calves. 🔹 Arches on the Foot Bar – Encourages posterior chain activation, reducing knee strain and strengthening foot stabilisers. 🔹 Heels on the Foot Bar – Maximises glute and hamstring activation, shifting focus away from the quads.
Just as different foot placements on the reformer serve different purposes, modifying foot position in a bridge can transform the way your body engages.
Final Thoughts
Placing the heels down and lifting the toes in a bridge is a small but powerful change. Whether you're dealing with back pain, knee issues, or simply struggling to feel your glutes engage, this variation can help you move more efficiently and with better alignment. Next time you do a bridge, give it a try—you might be surprised by how much stronger and more supported you feel.
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