How to perform Bodyweight Single Leg Bridge with proper form
Starting Position
- Lie on your back on a flat surface with your knees bent and feet flat on the ground.
- Bend one knee and place that foot flat on the floor.
- Extend the opposite leg straight out, keeping it in line with your body.
Execution
- Engage your core and press your heel into the ground of the bent leg.
- Lift your hips towards the ceiling by pushing through the standing heel.
- Keep your extended leg in line with your torso and avoid letting it drop or bend.
- Raise your hips until your body forms a straight line from your shoulders to your knees.
- Hold the bridge position for a moment, focusing on engaging your glutes and hamstrings.
Return
- Lower your hips back to the initial starting position slowly and with control.
- Switch legs and repeat the exercise.
Tips for Proper Form
- Keep your shoulders and head flat on the ground.
- Avoid arching your lower back; keep it neutral.
- Ensure your knees remain aligned with your feet to prevent strain.
- Breathe steadily throughout the movement.
Exercises
Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest
Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Cable Crunch, Cable
Type: Core
Target: Abs
Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes
Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes
Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps
Crunch, Cable
Type: Core
Target: Abs
Crunch, Bodyweight
Type: Core
Target: Abs
Crunch, Leverage Machine
Type: Core
Target: Abs
Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps
Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps
Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes
Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes
Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps
Oblique Crunch, Bodyweight
Type: Core
Target: Abs