Single Leg Bridge with Hip Flexion

The Single Leg Bridge with Hip Flexion is an effective exercise that targets the muscles in your glutes, hamstrings, and core. It is a compound movement that not only strengthens these muscle groups but also helps to improve balance and stability in your lower body. To perform the Single Leg Bridge with Hip Flexion, you will begin by lying on your back with your knees bent and feet flat on the ground. Keep your arms by your sides with your palms facing down. Lift one leg off the ground, extending it straight in front of you. From here, engage your core muscles and use your glutes to lift your hips off the ground, forming a straight line from your shoulders to your knees. As you reach the top of the bridge, simultaneously bring your extended leg towards your chest, flexing at the hip joint. Slowly lower your leg back down as you lower your hips back to the starting position. Remember to maintain steady breathing throughout the exercise and avoid arching your back or overextending your hips. Focus on squeezing your glutes and engaging your core during each repetition to maximize the benefits of this exercise. Incorporating the Single Leg Bridge with Hip Flexion into your workout routine can help improve your overall lower body strength, stability, and muscle tone. It is an excellent exercise for individuals of all fitness levels, whether you are a beginner or an advanced athlete. Take your time to perform the movement with proper form and control to ensure optimal results and minimize any potential risk of injury.

Instructions

• Start by lying flat on your back with your knees bent and feet hip-width apart. Place your arms by your sides with palms facing down.
• Extend one leg straight up towards the ceiling, keeping the other leg bent with the foot flat on the floor.
• Engage your core and glutes to lift your hips off the ground, creating a straight line from your shoulders to your knees.
• Once in the bridge position, slowly lower your hips back down towards the ground.
• While maintaining the bridge position, flex your extended leg at the hip, bringing your knee towards your chest.
• Slowly extend your leg back up towards the ceiling, maintaining control throughout the movement.
• Repeat the exercise for the desired number of repetitions, then switch legs and perform the same movement on the other side.

Tips & Tricks

• Engage your core and glutes throughout the entire exercise.
• Focus on maintaining proper form and alignment.
• Keep your hips lifted and extended as you lift your leg.
• Practice controlled and intentional movements.
• Increase the challenge by adding resistance bands.
• Inhale deeply through your nose and exhale forcefully through your mouth during each repetition.
• Include this exercise as part of a well-rounded lower body workout routine.
• Gradually increase the number of repetitions and sets over time.
• Ensure adequate rest and recovery between workouts for optimal results.