Single Leg Bridge
Single leg bridge is another great core strengthening exercise; it is an advanced version of the bridge. Single leg bridge is considered a unilateral, isometric stabilizing exercise as it predominately uses one side of the body at time (unilateral) and the muscle neither lengthens nor shortens (isometric.).
Start by lying on your back with your knees bent. Initiate your pelvic tilt and raise your buttocks off the floor, ensuring your gluts stay loose and only your hamstring and low back muscles are activated. Once you have complete control of this position, initiate extending one leg in front of you. Do not let the hip of the extended leg drop towards the floor and ensure your weight is evenly distributed between the foot and shoulders still on the ground.
The key to having the single leg bridge work the appropriate muscles to their maximal efficiency is dependent on keeping your pelvis level and not dropping you buttocks towards the floor.
This is an exercise geared towards increasing the endurance of the muscle so it should be performed until failure- that is until you can no longer hold the correct technique. Rest 10 seconds, and repeat up to 5 times. Repeat on the other side.
If you currently have low back pain or experience it when performing this exercise, please discontinue the exercise and consult your health care practitioner. Vitality Clinic and Dr. Serné assume no responsibility.
Along with regular chiropractic treatments, core stabilizing exercises are essential for maintaining back health.
Have a great day,
Dr. Crysta Serné
Chiropractor and owner of Vitality Clinic