Single Leg Bridge with Hip Flexion

Description

How to Do Single Leg Bridge with Hip Flexion

1. 1
   Setup

   Lie supine on the floor with your knees bent, feet flat on the ground hip-width apart, and arms resting at your sides.

2. 2
   Setup

   Lift one leg off the floor, bringing its knee towards your chest until your hip and knee are flexed to approximately 90 degrees.

3. 3

   Engage the glute of your grounded leg and press through its heel to lift your hips off the floor, keeping your core braced.

4. 4

   Continue to lift your hips until your body forms a straight line from your shoulders through your grounded hip to its knee.

5. 5

   Hold this peak contraction for a moment, then slowly and with control lower your hips back down to the starting position.

6. 6

   Complete all repetitions on one side before switching legs and repeating the movement for the other side.

Tips

• Actively squeeze the glute of your grounded leg throughout the upward phase to maximize gluteal activation and drive hip extension.
• Keep your core engaged to prevent your lower back from arching excessively, maintaining a neutral spine and protecting your lumbar region.
• Control both the upward and downward phases of the movement; avoid using momentum to lift your hips, focusing instead on muscle contraction.
• Maintain the hip flexion in your lifted leg throughout the exercise to keep the hip flexors engaged and add an element of dynamic stability.

Common Mistakes

• ×Arching the lower back instead of lifting with the glutes can strain the spine; fix this by consciously engaging your core and squeezing your glute to drive the hip extension.
• ×Not lifting the hips high enough limits glute activation; ensure you drive through the heel of your grounded foot to achieve a straight line from your shoulder to your knee.
• ×Letting the hip of the working leg drop or rotate outwards reduces stability; keep your hips level and square throughout the movement by maintaining core tension.