Leg Lift in Bridge

| Fitness Index

one-leg-bridge-ball

Move Targets: Glutes and Core


Step-by-Step

Step 1: Start by sitting down and placing the ball underneath one foot. Lie back with your hands at your sides, then pull the belly button into the spine. Lift the opposite leg straight up over the hip. Once you're braced, squeeze the glutes and lift into your bridge.

one-leg-ridge

Step 2: Remain in your bridge as your lower the leg. Keep the leg straight and long. You'll want to drop your hips, so squeeze your lats, core and glutes to keep the hips lifted. Imagine the hip of your moving leg as a pivot point or hinge. Everything else remains stable.

one-leg-bridge

Modification: Lose the ball or try bending the moving leg at a 90-degree angle, tapping the floor at the bottom of the movement.


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