Bridge Progression: Bridge Single Leg Dip

Now that you are able to perform a bridge single leg, you're ready for a real challenge with a bridge single leg dip.

How can I benefit by learning this exercise?

By dipping your hip, the gluteal muscles are dynamically strengthened with this 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, keep the leg held out straight as you slowly dip your hips and buttocks back to the mat and then up to the bridge position. Repeat this action before going on to work the other side.

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?

Keep your hips level at all times during exercise. If you find you are compensating and not fully able to control your trunk during the exercise, consider only dipping part way down. Later, when you’ve achieved greater control, advance by fully dipping your hip down.