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
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Bench Press, Dumbbell
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Bench Press, Smith Machine
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Bench Press, Band
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Bench Press Wide Grip, Smith Machine
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Cable Crossover, Cable
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Chest Fly, Barbell
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Chest Fly, Cable
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Chest Fly, Dumbbell
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Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
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Target: Chest
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Chest Press, Band
Type: Upper, Push
Target: Chest
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Chest Press, Leverage Machine
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Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps