Single Leg Bridge With Outstretched Leg (left)

The Single Leg Bridge with Outstretched Leg (left) is a challenging yet highly effective exercise that targets your glutes, hamstrings, and core muscles. It helps to improve stability, balance, and overall lower body strength. To perform this exercise, you will need a mat or a comfortable surface to lie on. Start by lying on your back with your knees bent and feet flat on the ground. Extend your left leg straight out in front of you, keeping it elevated off the ground. Your right leg should remain bent with the foot flat on the ground. Place your arms by your sides, palms facing down, for support. Engage your core muscles and press through your right foot as you lift your hips off the ground, pushing towards the ceiling. Make sure to keep your left leg raised and in a straight line with your torso throughout the movement. Pause for a moment at the top, then slowly lower your hips back down to the starting position. It's important to maintain control throughout the exercise and avoid any excessive arching of your lower back. Focus on squeezing your glutes and driving through your heel for maximum activation of the targeted muscles. Aim for 10-15 repetitions on each side, and gradually increase the intensity or resistance as you progress. Remember to always warm up before performing this or any other exercise to prepare your muscles and joints for the movement. Incorporate this single leg bridge variation into your lower body workout routine to challenge yourself and achieve stronger glutes, hamstrings, and a more stable core.

Instructions

• Lie down on your back with your knees bent and feet flat on the floor.
• Extend your left leg, keeping it straight and parallel to the floor.
• Position your arms by your sides with your palms facing down.
• Engage your core muscles and squeeze your glutes.
• Lift your hips off the floor while maintaining a straight line from your shoulders to your knees.
• Hold the bridge position for a few seconds, focusing on keeping your hips lifted and your body aligned.
• Lower your hips back down to the starting position in a controlled manner.
• Repeat for the desired number of repetitions and switch to the right leg.

Tips & Tricks

• Engage your core and focus on maintaining a neutral spine throughout the exercise.
• Perform a warm-up before starting the exercise to increase blood flow and improve muscle elasticity.
• To improve stability, place your arms by your sides or extend them outwards.
• Keep a slow and controlled pace to fully engage the glutes and hamstrings.
• Remember to breathe rhythmically during the exercise to supply oxygen to the muscles.
• Ensure your left foot is flexed and your left leg remains straight and parallel to the floor.
• Squeeze your glutes as you lift your hips off the ground, engaging the muscles effectively.
• Avoid overextending your lower back and focus on using the glutes to power the movement.
• As you lift your hips, keep your pelvis level and avoid any excessive twisting or tilting.
• To challenge yourself further, add resistance by placing a weight or resistance band on your hips.