Bridge with Leg Extension

T.E.A.M. Chiropractic Wellness Centre

12-2090 Cordon A!e
Winnipeg" Manito#a
$%& 1'(
Bridge with Leg Extension
M)scles )sed
1. *l)teals
2. +)adriceps
%. ha,strings
-. erector spinae
.tart &osition
1. Ling on gro)nd
2. /nees #ent
%. pel!ic tilt
0inish &osition
1. &)sh hips straight )p to the point that the #od is
straight inline with the thighs
2. Extend one leg o)t" #alancing on the other
%. 1old this position
-. Lower hips down #ac/ to start position
Co,,on Errors
1. Arching the #ac/ in 2inish position.
2. 'ot li2ting the hips )p high eno)gh
%. 0eet wide apart. The sho)ld #e sho)lder width apart or
narrower
-. 3ropping o2 the hip on the side o2 the extended leg.
&rogressions
1. 4ncrease the ti,e o) are per2or,ing the exercise.
2. Add weight to o)r sto,ach a2ter o) can per2or, this
exercise 2or ( ,in)tes 5ie. 1old ( seconds lower" 2or a
total o2 ( ,in)tes6
T.E.A.M. Chiropractic Wellness Centre
12-2090 Cordon A!e
Winnipeg" Manito#a
$%& 1'(