Supine Bridge with One Leg
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Instructions
Submitted by:
Justin Leonard
Last updated: 11/6/2011
Here is a great way to enhance your leg workouts. The supine bridge with one leg is an advanced version of the standard supine bridge. This version of the bridge will require an intermediate level of fitness, as it is very demanding on the legs. While the glutes are the main target area, this exercise also works all thigh and hip muscles (e.g. hamstrings, quadriceps, etc). It even works the abs and lower back. Together, these muscles work together to allow the "bridging" of the hips to take place. Instructions for the supine bridge with one leg are listed below:
Begin in the supine position (on you back) with one knee bent. Extend your opposite knee. The heel of the extended leg should be about 2 or 3 feet off the floor. Place your arms by your sides, palms face down. Using only one leg, raise your hips off the floor as high as you can. Briefly hold the position, then slowly lower your hips and repeat the exercise. Be sure to perform the exercise on the opposite leg. Your head should remain on the floor at all times.
Begin in the supine position (on you back) with one knee bent. Extend your opposite knee. The heel of the extended leg should be about 2 or 3 feet off the floor. Place your arms by your sides, palms face down. Using only one leg, raise your hips off the floor as high as you can. Briefly hold the position, then slowly lower your hips and repeat the exercise. Be sure to perform the exercise on the opposite leg. Your head should remain on the floor at all times.
Step 1
Lie down on mat. Bend one knee. Extend other knee.
Step 2
Using one leg, elevate the hips as high as you can.
Step 3
Lower hips back to the mat. Repeat on the opposite leg.
Exercise Details
Difficulty Level MEDIUM
The supine bridge with one leg is a medium difficulty exercise.
Target Muscle
Butt (gluteus maximus)
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