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