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Single leg hip bridge

 

The how:

  • Start by laying on your back, arms along side your body, shoulders relaxed. Bend your knees and place your feet flat on the floor approximately a hip width apart. Bring your feet fairly close to your bottom (you want to just be able to touch your heels with your finger tips).
  • Lift your left leg away from the floor, extending the leg so that the knees are in line but the lifted leg is straight.
  • Inhale to prepare, then exhale as you push through your right heel, sending your hips up away from the floor.
  • Lift the hips until your shoulders, hips and knees are in one straight line. Keep your left leg extended in the same position throughout.
  • Inhale as you gently lower the hips back towards the floor.
  • Perform a set number of repetitions, before repeating on the other side.

Top tip: Make sure that you don’t hyperextend the lower back at the top of the bridge position.

 

The why:

  • Hip bridges strengthen the posterior chain of muscles (the muscles running down the back of the body), so think stronger hamstrings and glutes.
  • The single leg bridge is a good stability exercise.
  • It’s a great exercise to do at home as no equipment is needed.

 

Make it easier:

  • If you’re struggling to nail the single leg bridge, try bridging with both feet on the floor, then once you’re up in the bridge position, extend one leg for one breath, then replace the foot back on the floor before coming out of the bridge. Repeat on the other side on the next repetition.

 

Make it harder:

  • If you’re keen to make this exercise a bit harder, try elevating your foot onto a step or something of similar height.
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