This week’s workout is Single Leg Bridge-Ups. Single Leg Bridge-Ups are a more advanced bridge exercise. Unlike the hip bridge exercise we posted before, Single Leg Bridge-Ups are a more advanced stability exercise that works your calf, quad, ab, glute and hip flexor muscle groups, giving them a more targeted workout.
Here’s how to do them:
- Start by lying flat on your back, with your hands down at your sides, palms facing down.
- Lift one leg into the air and hold it there. (Tip: Tightening your leg muscles will help to engage every muscle group from your glutes to your ankles.)
- Next, perform a hip bridge, getting your lower back off the ground by pushing off with your grounded foot, resting your weight on your toes and shoulders. Your hands are only there to support your balance. Hold this position for 1-2 seconds.
- Finally, with your leg still in the air, lower your body back down to the starting position.
- Do the same steps for the opposite side. Try doing 2 sets of 10-15 Single Leg Bridge-Ups.
- Be sure that when you are in a bridge, your weight is resting on your shoulders and not your back.
- Keep your hips off the ground and make sure your body stays in a straight line from your head to your toes throughout the entire exercise.
- If you experience any pain, specifically in your lower back, stop doing this exercise immediately and consult your doctor.
We hope you’ll try Single Leg Bridge-Ups over the weekend and then build this exercise into your daily routine Monday through Friday of the coming week.
Want more fitness ideas? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.