One-leg Bridge Exercise
By Dr. Christopher Notley

Start position

• Lay on your back with your knees bent and hands flat on the floor
• Perform a pelvic tilt and hold that position.
• Finish position
• Squeeze your buttocks
• Lift one foot off the ground.
• Lift your buttocks up off the ground until your thighs are inline with your torso.
• Hold this position
• Slowly slower back down to the start position
• Repeat

Alternatives

• If lifting one foot off the ground is easy straighten the leg out either straight ahead inline with your body or straight up in the air.
• Try performing this exercise while on a foam roller. It makes it more wobbly but that only works the muscles of your core that much more.
• Try performing this exercise while having your shoulders on a bosu ball, dynadisc or disc ‘o sit.
• Try adding an ankle weight onto your ankles or a weight onto your hips with a dumbbell or weight plate