In order to hold the pelvis level throughout the exercise, you need to contract both the abdominal and lower back muscles. Use this exercise for a unique twist on the traditional core and abdominal strengthening exercises.
How to Do the Single Leg Bridge Exercise
- Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.
- Tighten your abdominal and buttock muscles.
- Raise your hips up to create a straight line from your knees to shoulders.
- Squeeze your core and try to pull your belly button back toward your spine.
- Slowly raise and extend one leg while keeping your pelvis raised and level. If your hips sag or drop, place the leg back on the floor and do a double leg bridge until you become stronger.
The goal is to maintain a straight line from your shoulders to your extended leg and hold for 20 to 30 seconds. You may need to begin by holding this bridge position for a few seconds and switching sides. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.
If you can't hold this position, begin with the basic Bridge Exercise to build strength and then progress to the one-leg bridge.