Exercise of the month: The single leg bridge
The single leg bridge is an exercise designed for effective strengthening of the low back, abdominals, hips/glutes and legs. Targeting many muscles at the same time, it is time-efficient and ideal for those looking for exercises that can be performed at home.
When performed correctly and consistently, benefits are great. There is no impact to the joints, making it a good choice for many. The overall strengthening effect translates into everyday movements, such as climbing stairs, squatting or rising from a seated position, easier.
Lie face up with knees bent and feet on the floor, positioned no wider than shoulder-width apart. Relax the shoulders and arms and place them at your sides. Straighten and lift one leg until the knees are side by side.
Slowly lift the hips from the floor as far as comfortably possible as shown in the photo. Pause before slowly lowering them to the starting position. This completes one repetition. Ideally at its highest point, the body will be in a straight line from the shoulders to the knees, without the back rounding or overarching. If unable to come up this far, lift to your current strength level or perform the exercise with both feet on the floor.
Tips
To add inner thigh strengthening to the bridge, place a firm pillow or Yoga block between the knees and press against it at the top of the repetition for several seconds. Pushing bodyweight through the heel as the hips are raised places emphasis on the glutes to a slightly greater degree and can help diminish stress on the knees.
Depending on current capabilities and goals, repetitions can be held during the pause for the desired number of seconds. Number of sets and repetitions can vary from person to person. Two to three sets of eight to 12 repetitions per leg every other day is sufficient to obtain results.
The bridge is considered by most physical therapists as safe for those who have a weak or injured back. However, as with all exercises, check with your doctor for guidelines if you have pre-existing conditions or are not accustomed to physical activity.
Some people find that the hamstrings tend to cramp once hips are raised. If this happens, stop and extend the affected leg fully and gently pull it toward you, which will help provide an immediate stretch. Should cramping return once the exercise is resumed, make a point to stretch the hamstrings before performing the first repetition and/or placing the feet somewhat further away from the body to slightly extend the legs. Stretch again once the workout is over.