Ever feel that sudden hamstring cramp during bridges? You’re not alone. I got this question on Instagram recently, and it’s such a good one—because while hamstring cramping is common, it’s also super frustrating. The good news? There are things you can do to minimize it, whether you’re on the mat or the Reformer.
Here are my go-to tips to help you work smarter and stay cramp-free:
1. More springs, not fewer
If you’re on the Reformer and your hamstrings start cramping during bridging—especially when trying to keep the carriage in—it might be a sign that the springs are too light. Try adding more tension (yes, even all the springs). Heavier springs assist the movement, which means your hamstrings don’t have to overwork to stabilize.
2. Lower your foot placement
When your feet are high on the footbar during bridging, your hamstrings can become more dominant. Try lowering your feet to the platform instead. It slightly changes the angle and can help take the edge off the cramping.
3. Glute connection is key
This applies to both mat and Reformer bridges: Before lifting your hips, press firmly through your heels—like you’re trying to make a dent in the floor or footbar. That strong heel drive activates your glutes and encourages them to fire first, taking some of the load off your hamstrings. Keep that connection as you lift and lower.
4. Inner thigh activation helps too
Place a small ball (or even a yoga block) between your inner thighs. Squeeze it gently before lifting into your bridge, and maintain that squeeze the whole time. Inner thigh engagement supports pelvic stability and balances out the effort between muscle groups, giving your hamstrings a bit of a break.
5. Take a pause and release
If your hamstrings are still cramping, that’s your body asking for a break. Take a moment to stretch them out or give them some love with foam rolling. Releasing tightness can go a long way in preventing future cramping.
The Bottom Line
Cramping during Pilates doesn’t mean you’re doing it wrong—it just means your body is asking for a little tweak. With small adjustments to spring tension, foot placement, and muscle engagement, you can turn those screaming hamstrings into quiet supporters.
For happy hamstrings, come hang out at Saran Pilates, where strong glutes, smarter movement, and happy bridges are always in style.
👉 Browse our workouts and start your FREE trial!
Gabrielle Saran
