Bodyweight Exercise: One-leg Power Bridge
Comments(2)Doing the power bridge with one leg off the floor is a great exercise for your back and glutes.
Step 1: Start by lying on the floor, on your back, knees bent, feet flat on the floor.
Pressing your elbows and shoulders into the floor, press your pelvis upward to form the bridge position.
Then, tense your glutes and lift one leg off the ground so it is straight out in front of you.
Hold this position.
Step 2: Lower your leg, and repeat with the other leg.
Do at least two reps, alternating legs each time.
One-leg Power Bridge video:
[video coming soon]
See more exercise guides in The Bodyweight Exercise Collection.
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How long do you usually hold it for? As long as possible?
You could do one per leg, holding as long as possible, or do multiple sets.
For example, say you can hold the pose for 60 seconds max. Then you could do two 60 second reps for a total of 2 minutes of exercise.
OR
Do 3 sets where each rep is held 30 seconds. That would give you 3 minutes total exercise (since each set would have two reps, one for each leg.)
And of course, you can increase the duration as your fitness increases.