Bridge Progression: Bridge Single Leg

If the bridge march exercise is too easy, you're likely ready for the bridge single leg exercise.

How can I benefit by learning this exercise?

Keeping your leg straight as you do a bridge exercise makes you work your back and buttock muscles more so than the basic bridge or bridge march exercise.

How do I perform this exercise?

Lie on your back with your arms along your sides, your knees bent, and your feet flat on the ground. Push down with your arms and feet as you lift your back and buttocks upward. Only lift upward to the point your knees, hips, and shoulders form a straight line. Holding this position, straighten one leg, keeping your thighs parallel. Now bend your knee, returning it to the starting position. Repeat with the opposite side. When you've worked each leg once, lower your hips to the ground and then repeat the entire sequence.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 10
• Hold: 0 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

Be sure that you feel your gluteal muscles working rather than your hamstring muscles along the back of your thighs. If you feel cramping in your hamstrings, stop the exercise, and resume again with extra focus on your gluteal muscles.

What should I watch out for while doing this exercise?

When you are in the bridge position and you begin to lift one foot from the ground, be absolutely certain that your hip does not drop on that side. If it does, your opposite gluteus maximus muscle is likely weak. You may need to back off and do the "Basic Bridge" or the "Bridge March" for a while before resuming the "Bridge Single Leg."