1. Starting Position:
- Lie flat on your back on the exercise surface with your knees bent and feet flat on the ground, hip-width apart.
- Place your arms at your sides, palms facing down for stability.
2. Setup:
- Lift one leg off the ground and extend it straight up toward the ceiling.
- Ensure the non-lifting foot remains flat on the ground, keeping your knee bent.
3. Movement:
- Press through the heel of the foot that is on the ground to lift your hips off the floor.
- Engage your glutes and hamstrings as you raise your hips, forming a straight line from your shoulders to your knees.
- Hold the bridge position at the top for a moment, squeezing your glutes.
4. Return:
- Slowly lower your hips back down towards the ground while maintaining control.
- Ensure that your lifting leg remains straight and does not touch the ground in the process.
5. Repetitions:
- Perform 10-15 repetitions on one leg before switching to the other leg.
- Rest as needed between sets.
6. Form Tips:
- Keep your core engaged throughout the movement to maintain stability.
- Avoid arching your lower back; focus on using your glutes and hamstrings.
- If you find it difficult to maintain balance, try performing the exercise with both feet on the ground to build strength before progressing.
7. Cool Down:
- After completing the sets, take a moment to stretch your hamstrings and hips to prevent tightness.
Enjoy your workout!
