How to Do
How to Do Single Leg Glute Bridge, Leg Lock
This exercise may be performed by healthy exercisers who have adequate CORE strength and flexibility in the lower body.
Be sure to keep the tummy pulled in throughout the exercise.
Do not overextend the hips.
If any pain or discomfort is experienced, discontinue this exercise.
Beginning
Beginning Single Leg Glute Bridge
Perform active stretching for the legs, hips, and CORE if excessive tightness and weakness persist in these areas.
With both feet flat on the ground, lie down on your back and bend both knees at right angles.
Extend both arms out away from the shoulders in a capital T with palms facing downward.
Suck in the tummy in an effort to make the navel touch the spine.
Draw the right knee up towards the chest until the calf is parallel to the floor.
Movement
Single Leg Glute Bridge Movement
1. Press the shoulder blades, arms, and palms against the floor.
2. Raise the hips off the floor lifting the pelvis towards the ceiling until the back is straight.
3. Hold this position briefly and lower hips back to the floor.
4. Continue until you've completed your repetitions before switching sides and repeating the bridge on the opposite leg.
Benefits
Single Leg Glute Bridge Benefits
Abdominal Bridge-Passive Leg Lock is an intermediate exercise that strengthens and stabilizes the spine, CORE, hips, buttocks, and legs.
Exercise Aliases
How To Do Passive Leg Lock Bridge, Bridge Exercises, Floor Bridge, Leg Cross Bridge
