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Exercise Demonstrations

Single Leg Bridges on Board

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Single Leg Bridges on Board Exercise

Starting Position

Lie on your back with your left foot flat on the top center of a balance board and your right leg extended straight up in line with the hip. Keep feet and knees hip-width apart, arms at your sides, and abs engaged.

Action

EXHALE: Keep your abs engaged and your right (extended) leg still as you push your hips straight up toward the ceiling, lifting your glutes and lower back off the floor. INHALE: Slowly lower your hips back down to the start position to complete one rep. After one set, switch the balance board placement to the other side to perform another set.

Special Instructions

Don't put any pressure in your head or neck; balance your weight between your foot (on the board), your shoulder blades, and your arms. Only bridge your hips up as high as you can go while maintaining balance, control and good form.

Make it easier: Instead of extending one leg toward the ceiling, keep that knee bent in a table top position (knee in line with hip, shin parallel to the floor).

Muscles Worked: Glutes, Hamstrings