If traditional supine bridges become too easy, you can try to progress to the one leg version. This exercise is going to work your glutes like none other. Your hamstrings and lower back are also heavily engaged during this exercise. The single leg bridge requires an advanced level of fitness. This is generally true in cases where one leg is being used to support the majority of your bodyweight. Another factor that makes this exercise difficult is that it is perform using a Swiss ball (unstable surface). Instructions for this exercise are listed below:
Lie down on a workout mat. Place your hands on either side of your buttocks, palms facing down. Rest the heel of one leg on the Swiss ball, then lift the opposite knee in toward your chest. Once in position, elevate your hips as high as you can. Pause for about 2 seconds, then slowly lower your hips back to the mat. When your hips are elevated, only your shoulders, arms, and head should touch the floor.
Place heel of one leg on ball. Palms face down next to buttocks. Lift other knee in toward chest.
Elevate hip as high as possible. Hold for 2 seconds.
Slowly lower hip down to the mat. Repeat exercise on opposite leg.
Want to master Microsoft Excel and take your work-from-home job prospects to the next level? Jump-start your career with our Premium A-to-Z Microsoft Excel Training Bundle from the new Gadget Hacks Shop and get lifetime access to more than 40 hours of Basic to Advanced instruction on functions, formula, tools, and more.
Other worthwhile deals to check out:
- 97% off The Ultimate 2021 White Hat Hacker Certification Bundle
- 98% off The 2021 Accounting Mastery Bootcamp Bundle
- 99% off The 2021 All-in-One Data Scientist Mega Bundle
- 59% off XSplit VCam: Lifetime Subscription (Windows)
- 98% off The 2021 Premium Learn To Code Certification Bundle
- 62% off MindMaster Mind Mapping Software: Perpetual License
- 41% off NetSpot Home Wi-Fi Analyzer: Lifetime Upgrades