Staggered Leg Side Bridge

Description

How to Do Staggered Leg Side Bridge

1. 1
   Setup

   Lie on your side with your supporting forearm on the ground directly under your shoulder, elbow bent 90 degrees.

2. 2
   Setup

   Stack your hips and align your body in a straight line, placing your top foot slightly in front of your bottom foot for a staggered stance.

3. 3

   Engage your core and glutes, then lift your hips off the ground until your body forms a straight line from your head to your heels.

4. 4

   Ensure your hips remain stacked directly on top of each other, avoiding any rotation forward or backward.

5. 5

   Hold this position, breathing deeply and maintaining full body tension throughout the duration of the set.

Tips

• Actively press your supporting forearm into the ground to engage your shoulder and upper back for increased stability.
• Imagine a string pulling your top hip towards the ceiling to prevent it from sagging and maintain proper alignment.
• Focus on controlled breathing; exhale slowly to deepen core engagement and inhale to maintain tension without holding your breath.
• Keep your gaze forward or slightly down to maintain a neutral cervical spine and avoid neck strain.

Common Mistakes

• ×Allowing your hips to sag towards the floor compromises core engagement; fix this by actively lifting your hips and squeezing your glutes.
• ×Letting your top hip rotate forward or backward indicates instability; correct by keeping your hips stacked directly on top of each other.
• ×Hunching your supporting shoulder puts undue stress on the joint; ensure your shoulder is packed down and away from your ear, pressing your forearm firmly into the ground.