CORE: Supine "Elevated" Bridge (1-Leg)

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. From seated position adjust feet under knees and hands under shoulders.

2. Raise hips up into a "plank" or bridge position.

3. Gently extend one leg at knee; stabilize; then return foot to ground and repeat with other side.

Tips: This is a nice "moderate level" bridge to perform.  Do NOT proceed if you cannot keep the hips up and level in the proper bridge position or if you cannot stabilize your core and body after extending the leg.

• Common mistakes are to drop the hips as soon as you lift the foot.  This happens primarily due to a weak core.  If you can't keep the hips up, then perform an easier bridge until you get enough core strength to progress back up to this level.  People will also simply throw out their leg and quickly drop it back to the floor because they are too weak to control the movement from top to bottom.  Another possible issue is lack of shoulder mobility which prevents the proper starting "bridge" position.  It takes fairly good shoulder mobility to even get into the initial bridge position.

• To decrease difficulty, view Supine Elevated 2-Leg Bridge.

*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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