Floor Bridge Progression

The bridge with single leg static hold is similar to the basic bridge exercises but at the top of the bridge you will lift one foot off the floor.

Floor bridge progression.

Straight bridges are the next progression in the bridge exercise and will start working your shoulders as well as your back butt and leg muscles. Avoid arching your lower back as your press your hips upward which normally occurs if your attempt to push your hips as high as possible. This progression places a much greater demand on the glute. How to do them.

Start with glute bridge and when you progress continue with more complicated variations. Glute bridge lie with your back on the floor and knees bent at 90 degrees. Floor bridge thanks to the first progression you should now have a solid mind body understanding of where your pelvis should be while you complete a glute bridge. When performed from the knees it shortens the distance between the two supports.

Well make that a good bridge with hands shoulder width so he would go wide. Place your hands on the floor on the outside of your hips pointing your fingers toward your toes. This exercise is preparation for you to be able to perform the final step of the progression safely. The last exercise in the progression is the full single leg bridge.

Lift the hips off the floor by pushing through the floor with your heels. See the bridge progression exercises for the development path up to a full bridge. The hip extension progression. Open for download links information and more like comment share and subscribe.

Lie on your back with your legs straight. In this video we talk about the importance of improving your bridge m. Somehow he could manage a bridge kickover but he was quite strong for his small size 4 and a half feet 55lbs 10 11yo as he could lever and planche. Moving to single leg support creates an additional rotational load.

The result should be a bridge from the back of your shoulders to your knees. Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position. Lie on your back with hands by your side knees bent and feet flat on the floor under the knees press your feet into the floor as you tighten your butt and abs and lift your hips up to create a straight line from knees to shoulders. The result is a shorter level arm that makes bridging up from the knees easier than when performed form the feet.

To note he could barely do a bridge on the floor. Avoid arching your back which means you have an anterior pelvic tilt. Do this until you can no longer stay on your feet and extend your arms onto the floor landing in the bridge position.