Straight-Leg Bridge Raise

1. Starting Position:

   • Lie on your back on a mat or comfortable surface.

   • Bend your knees and place your feet flat on the ground, hip-width apart. Ensure your heels are close to your glutes.

   • Your arms should be resting at your sides with palms facing down.

2. Engage Your Core:

   • Before starting the movement, tighten your abdominal muscles and engage your glutes. This will help stabilize your body during the exercise.

3. Lift Your Hips:

   • Press through your heels, lifting your hips off the ground. Your body should form a straight line from your shoulders to your knees.

   • Hold this bridge position for a moment, making sure to squeeze your glutes.

4. Leg Raise:

   • While maintaining the bridge position, extend your right leg straight up towards the ceiling. Your leg should be in line with your body.

   • Keep your core engaged to prevent your hips from sagging.

5. Lower Your Leg:

   • Slowly lower your right leg back down without letting your hips drop.

   • Keep your hips lifted throughout the movement.

6. Repeat:

   • Perform 10-15 repetitions with your right leg raised.

   • After completing the reps, lower your hips to the ground and rest for a moment.

   • Repeat the same steps with your left leg.

7. Cool Down:

   • After finishing both sides, gently lower your hips to the mat and rest in a neutral position for a few breaths.

Tips:

• Focus on using your glutes and hamstrings to lift your hips and raise your leg.

• Avoid overextending your lower back during the movement.

• Keep your head and shoulders relaxed on the mat.