Single Leg Hip Bridge Video Guide

Single Leg Hip Bridge Detailed Exercise Instructions

Objective: Strengthen the glutes, hamstrings, and core while improving unilateral lower body strength and stability.

Setup

1. Starting Position:

   Lie on your back on a mat. Bend your knees and place your feet flat on the ground, hipwidth apart.

   Extend one leg straight out in front of you. Keep the other foot firmly planted on the ground.

   Place your arms at your sides, palms facing down for stability.

2. Body Alignment:

   Engage your core by drawing your belly button toward your spine. This will help maintain a neutral spine throughout the movement.

   Your extended leg should be in line with your thigh or slightly above. Your grounded foot should be close enough to your glutes to allow a full range of motion.

Execution Steps

1. Initiate the Lift:

   Press through the heel of your grounded foot. Lift your hips towards the ceiling.

   As you lift, keep your extended leg straight and in line with your torso.

   Focus on squeezing your glutes to drive the movement.

2. Achieve Full Extension:

   Lift your hips until your body forms a straight line from your shoulders to your knee. Your shoulders, hips, and knee should be aligned.

   Avoid arching your lower back. Keep your core engaged to maintain proper alignment.

3. Hold the Position:

   At the top of the movement, hold the position for a brief moment. Squeeze your glutes and engage your hamstrings.

   Maintain steady breathing. Inhale as you prepare to hold, and exhale while holding.

4. Controlled Descent:

   Slowly lower your hips back to the starting position. Keep your extended leg elevated throughout the descent.

   Avoid letting your hips touch the ground completely before the next repetition to maintain muscle tension.

Key Focus Points

 Glute Activation: Focus on squeezing your glutes throughout the movement. This will maximize the effectiveness of the exercise.

 Core Stability: Keep your core tight to protect your lower back and maintain proper form.

 Body Alignment: Ensure your hips stay level and do not tilt to one side. This is crucial for targeting the correct muscles and preventing injury.

Common Mistakes to Avoid

 Dropping the Hips: Keep your hips elevated and aligned with your torso. Avoid letting them dip during the exercise.

 Arching the Back: Maintain a neutral spine. Engage your core to prevent your lower back from arching.

 Using Momentum: Focus on controlled, deliberate movements. Avoid using momentum to lift your hips.

Breathing

 Inhale: As you prepare to lift your hips.

 Exhale: As you lift your hips and engage your glutes.

 Inhale: As you slowly lower your hips back to the starting position.

By following these instructions, you’ll effectively target your glutes, hamstrings, and core, improving strength and stability in your lower body. Consistent practice of the Single Leg Hip Bridge will enhance your overall lower body performance, balance, and muscle tone, contributing to better athletic performance and functional strength.