Project Description

Single leg bridge

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Are you a runner and want to get quicker? Are you returning from an injury and want to get back into sports? Do you always have niggles and need a few exercises to do before you go out on a run? Or do you want to save time and get stronger whilst you stretch out your hip flexors at the same time?

This movement has it all!

Bridging, helps open the front of your hips which gives you better hip extension. If you are a runner or walker, this is really important! By improving your hip extension you will have more power to push forwards! This means your movement will be quicker, and more efficient!

If you love playing sports, single leg work is also key! When was the last time you played tennis moving both legs at the same time?

Top tips

  1. Remember your pelvic clock 
    Try to keep your hip bones level. Knowing your pelvic clock will help with this. If you feel it in your back, see if you can tilt your pelvis towards 12 a little more. Your 3-9 on the clock needs to remain level! If you are struggling with this go back to your previous bridge variations 
  2. It is all in the feet
    Press your heels down into the floor to activate the back of your legs rather than lifting from your back. Your feet should trigger the movement in your hips and spine. By pressing harder into one foot, it also allows the other to lift easier. A great tip for those harder exercises to come.
  3. Let your spine move freely
    Your spine should move as freely as if you were on two legs! Yes this exercise is harder but we are looking for the same benefits!
  4. Let your legs do the work
    Feel your body hang off your legs. If your shoulder blades are on the floor and you can breathe this will help. It is all about the glutes and hamstrings here
  5. Go for parallel
    If your knee is falling across your body when you lift the leg, try to re-stack your pelvis in 3-9 on the clock and pull the leg out.  This requires hip differentiation!

Remember, one leg is more functional than two, but if you are trying to do this for sport or as a preparation for exercise, do the movement on the balls of your feet! please link this to the video of bridge on toes

Education is key

These exercises are designed for us to give to our clients. If you have not seen one of our therapists and have any questions about injuries, what you have read or whether this may be useful to you, please just ask please link to a contact form which opens in the same page. We are more than happy to help anyone and point you in the right direction. Our biggest belief is that education is key. The more you understand about your injury, illness and movement, the more you are likely to improve.
If you are not sure whether this is for you, simply get in touch. We are here to help!

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