Muscle Groups
- Back
- Hips & Buttocks
- Legs
Purposes
- Lower back strength
- Glute strength
- Hamstrings strength
Overview
The basic bridge exercise is made more difficult by lifting one leg in the air while the other is planted firmly on the ground. The single-leg bridge is great for developing glute, and hamstring strength and core stability. To progress the single-leg bridge hold the leg extended for a longer periods of time during each workout. The added time will challenge your muscles to stabilize your body as you move the leg.
Description
- Lie on your back with your knees bent, feet placed flat on the ground about 12 to 14 inches from the hips.
- Keeping your hands out to the sides to help balance, lift your hips up so that thighs and trunk form a straight line.
- Slowly lift one leg straight in the air while balancing on the other leg.
- Keep your hips up and your pelvis perfectly level.
- Slowly place the other foot down before bringing your hips back to the ground.
Mistakes
- Hips not fully elevated and straight
- Allowing one hip to drop
- Over-arching the back
