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  • Single Leg Hip Bridge

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    AlexisJhon Fajilan
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    The single leg hip bridge exercise focuses more on the glutes and core muscles than the double leg version. It requires maintaining abdominal contraction and avoiding back arch while keeping hips symmetrical during the movement. The exercise involves lying on the back, raising one straight leg, and pushing through the planted foot to lift the hips until the body forms a straight line from knees to shoulders.

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    Leg Hip Bridge Exercise

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    The single leg hip bridge exercise focuses more on the glutes and core muscles than the double leg version. It requires maintaining abdominal contraction and avoiding back arch while keeping hips symmetrical during the movement. The exercise involves lying on the back, raising one straight leg, and pushing through the planted foot to lift the hips until the body forms a straight line from knees to shoulders.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    16 views1 page

    Single Leg Hip Bridge

    Uploaded by

    AlexisJhon Fajilan
    The single leg hip bridge exercise focuses more on the glutes and core muscles than the double leg version. It requires maintaining abdominal contraction and avoiding back arch while keeping hips symmetrical during the movement. The exercise involves lying on the back, raising one straight leg, and pushing through the planted foot to lift the hips until the body forms a straight line from knees to shoulders.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Level One: Single Leg Hip Bridge

    Single leg hip bridge places more emphasis through the glutes and core (has
    to hold a greater percentage of the member’s body weight compared to double
    leg). The member has to maintain abdominal contraction and avoid arching the
    back. Hips should be symmetrical during the contraction

    Target Muscles
    Teaching Points
    Primary Muscles: gluteus maximus, hamstrings, erector spinae
    - Lying on your back, bend one leg so it is flat on the floor near your bottom
    - Raise one leg and point to the ceiling
    - Keeping your thighs squeezed together push up though the foot on the floor Secondary Muscles: rectus abdominus, transverse abdominus, quadriceps,
    - Squeeze through the glutes, keeping your core engaged and spine straight, adductors, abductors, gastrocnemius
    until knees, hips and shoulders are aligned
    Look out for: hips not aligned, not pushing all the way up through the hips,
    - Hold for no more than 10 seconds and return to start rotation at the shoulders, hyper extension of the hips (pushing too high), head
    not on the floor, turning the head to the side

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