Lie on your back on the Reformer with your head supported and arms resting by your sides.
Place the heel or ball of the target foot on the foot bar, aligned with the hip. The non-working leg can be in tabletop, extended to the ceiling, or hovering above the carriage (as prescribed).
Inhale to prepare. As you exhale, press through the working foot to lift your pelvis into a bridge, keeping hips level.
Inhale and press the carriage away by extending the working knee while holding the hips in the lifted bridge position.
Exhale to bend the knee and bring the carriage smoothly back in.
Once the carriage is fully returned, lower your pelvis back down to the carriage with control.
Repeat for the prescribed number of repetitions before switching legs.
