The Single Leg Bridge Exercise
- Lay on your back with your knees bent and your feet are under your knees.
- Tighten your abdominal and buttock muscles and slowly lift your hips up to create a straight line from your knees to shoulders.
- 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.
- Hold to position for 10 seconds and lower. Repeat with the opposite leg.
If you can't hold this position, return to the basic Bridge Exercise to build strength and then progress to the one-leg bridge.
As you get stronger, you can hold the position longer or do 10 reps of lifting and lowering on each side before you switch.