Why the Pilates “Single-Leg Bridge” Is One of the Best Exercises for Figure Skaters

Figure skating demands strength, balance, and control—often on one leg at a time. Jumps, spins, edges, and even simple stroking all rely on a skater’s ability to stabilize the hips and core while moving dynamically. One Pilates exercise that directly supports these demands is the Single-Leg Bridge.

This exercise is a favorite in Pilates training for figure skaters because it strengthens key skating muscles while improving alignment and balance.

What Is the Single-Leg Bridge?

The Single-Leg Bridge is performed lying on the back with one foot planted on the floor and the other leg lifted. As the skater lifts the hips, they must keep the pelvis level and the core engaged—exactly the kind of control needed on the ice.

Although it looks simple, it is a powerful exercise when done correctly.

Why It’s So Effective for Figure Skaters

1. Builds Strong, Stable Hips - Figure skaters spend much of their time balancing on one leg. The Single-Leg Bridge strengthens the glutes and hip stabilizers, which are essential for solid edges, jump takeoffs, and controlled landings.

2. Improves Core Control and Alignment - A strong core helps skaters stay centered over the blade. This exercise teaches the body to maintain alignment while moving, reducing wobbling and unnecessary upper-body movement on the ice.

3. Supports Safer Jump Landings - Many skating injuries stem from weak or unstable hips. By strengthening the muscles that support the pelvis, the Single-Leg Bridge helps skaters absorb impact more safely when landing jumps.

4. Enhances Balance and Body Awareness - Because one leg is working at a time, skaters develop better awareness of how each side of the body functions. This leads to improved balance and symmetry in skating skills.

How Skaters Perform the Exercise

Skaters lie on their backs with knees bent and feet flat on the floor, hip-width apart. One leg is lifted while the other foot remains planted. As the hips lift, the skater focuses on keeping the pelvis level, engaging the core, and pressing evenly through the supporting foot. The movement is slow and controlled, emphasizing quality over quantity.

For beginners, the exercise can be held for a few seconds at the top. More advanced skaters can add repetitions or small controlled pulses to increase the challenge.

How This Translates to the Ice

Skaters who consistently practice the Single-Leg Bridge often notice:

• Improved stability on jump landings

• Better control during spins and one-foot turns

• Stronger, more confident edges

• Reduced lower-body fatigue during long sessions

These improvements come from training the body to work the same way it must on the ice—balanced, controlled, and efficient.

Why Pilates Is a Smart Choice for Skaters

Pilates focuses on controlled movement, alignment, and injury prevention, making it an ideal off-ice training method for figure skaters of all levels. Exercises like the Single-Leg Bridge help build strength without bulk and support long-term athletic development.

Final Thoughts

While no single exercise can do everything, the Single-Leg Bridge is one of the most effective Pilates movements for figure skaters. It supports strength, balance, and control in a way that directly carries over to skating performance.

When combined with proper coaching and regular on-ice training, Pilates exercises like this one help skaters skate stronger, safer, and with greater confidence.

Reformer Single-Leg Bridge

• You lie on the reformer with one foot on the footbar and the other leg lifted.

• As you press the carriage out and lift your hips, you keep your pelvis level and core engaged.

• The leg on the footbar provides resistance as it pushes against the springs while your free leg stays extended forward.

This variation enhances:

• Glute and hip stability

• Core control

• Balance and single-leg strength — all of which are awesome for skating power and jump landings.

One benefit of doing it on the reformer is that the springs add resistance and feedback, making your muscles work harder to control that rolling carriage — great for building strength and coordination.

This video shows how to perform the Pilates-style single-leg bridge with proper form, focusing on core engagement, hip extension, and glute activation — all key for figure skaters aiming to improve stability and power. YouTube

Here is a reformer bridge video demo (showing the exercise on a Pilates reformer), here’s one that demonstrates the concept and how it translates onto reformer equipment (with resistance and carriage movement):

This version illustrates how bridging on the reformer engages the glutes, hamstrings, and core in a dynamic way thanks to the spring resistance — great prep for skating strength and balance. YouTube