CORE: "1-Leg" Supine Bridge (Face Up)

Directions: Perform Dynamic Warm-Up exercises at “beginning” of workout
for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

1. Align feet under knees.

2. Drive hips up until you have a straight line from your knees to shoulders.

3. Keep pressure on shoulders & off neck.

4. Draw navel into spine then brace core.

5. Keep a straight line posture.

6. Carefully extend one leg; keep leg straight at the same angle as torso. If you drop or sag hips, then return to regular supine bridge with both feet on ground.

Tips: Maintain a "straight line" even during extension!  Don't let your butt & hips sag or push them forward or back.  Hold 20-30  seconds. If holding is too difficult, try just extending one leg for a second then the other while maintaining optimal bridge posture.

• I see a lot of people automatically going to a 1-Leg extension when they have no business going there because they immediately drop their hips when their foot comes off the ground. Do what you can do well! Don't sacrifice quality just to go harder--go "smarter" and master each bridge progression before moving to the next level of difficulty.

• View 2-Leg Face Up, Face Down, and Side Bridges.

*Note: This exercise is intended for "normal healthy" individuals.  If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 3.7.08)

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