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Single Leg Bridge

core exercise of single leg bridge

The Single Leg Bridge is the next level of the earlier Bridge – Open Leg Position exercise. This is more of a strength exercise for the legs and lower back more than anything else and it will definitely work those thighs as well.

This exercise is powerful for people who perform sports where the back takes a lot of pressure as well as those where power is required as it will build strong quads and calf muscles. One other thing, if you have ever suffered a knee injury in sports and you want to get back to full fitness then this is a great way to rehabilitate that knee (end stage).

Again for the medical therapists amongst you; eccentric, concentric and ecconcentric muscle activity occur in this exercise. Also in terms of biomechanics; this is a saggital plane movement.

Level: Intermediate

Equipment: Floor Mat

 Exercise Instructions

  • Lay on your back with your legs out straight.
  • Bend your knees, bringing your heel towards your bottom, keeping your feet flat onto the floor.
  • Place your hands palm down by your side.
  • Raise your left leg so it is in a straight line with that of the thigh on the other leg.
  • Inhale and bring your bottom up of the floor, push up as high as you can.
  • Exhale and lower your bottom to the floor.
  • (Try to bring your bum, hips and higher than your chest height).
  • Now pump it and repeat!

Note that this is a fast exercise where you are stretching your lower back, your hips, your thighs and your chest all in once smooth motion.

Reps Sets) Time (minutes)
15 2

Note:// Below are some sports we specifically use this exercise for, it can be used for others so don’t limit your mind with our list, enjoy:

  • Shot-put, discus, javelin
  • Swimmers
  • Tennis, Volleyball, Squash
  • Triathlon
  • Cycling
  • Runners (short distance, endurance, ultra runners)
  • Powerlifters, Bodybuilding
  • Winter Sports (Curling, Luge, Alpine skiing, Ice skating)
  • Football, Rugby, Cricket, Tennis

Note//: Although these exercises are designed  to help you help yourself, we urge caution in all rehabilitation that you do not over do this exercise. If you feel pain or are worried that you are not doing this exercise correctly then call 01522 511834 and make an appointment to get an examination, diagnosis and treatment from one of our highly trained practitioners.

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