Single Leg Bridge
STEP BY STEP GUIDE:
Lay on your back and bend your knees so that your heels are about one foot away from your butt and place your hands out to the side of your body.
Lift one foot off the ground and straighten that leg.
Press down with the heel of the foot that’s on the ground to lift your hips up until your hips are fully extended, forming a straight line between your knees and your shoulders.
Other Helpful Cues:
Keep the thigh of the leg that’s in the air in line with the thigh of the leg that’s on the ground. This will help assure that you’re moving through a full range of motion and not stopping short of full extension.
COMMON MISTAKES:
Not fully extending the hips. Stopping short of the fully extended position will limit the amount of tension on the glutes, which is the primary muscle we are trying to train with this exercise.
Placing the foot too far away from or too close to your butt. Different foot positions will shift the focus to other muscles such as the low back or the quads. Keep the heels about a foot away from you in order to most effectively train your glutes.