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Preparation:
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Begin by lying flat on floor in face-up with knees bent, feet flat, toes pointing straight ahead and arms by sides.
Squeeze belly by drawing navel towards the spine and squeezing the gluts.
Raise into a bridged position with hips and torso frozen motionless.
Movement:
With core activated and gluts squeezed, begin to slowly shift weight to the right foot and keep both shoulder blades anchored solid.
Slowly straighten the left knee to a challenging length.
Hold and slowly return back to floor, grazing floor momentarily then repeat.
Once both feet are grounded shift the weight into the left side and straighten the right leg. Continue alternating at a slow pace.
If your hamstring begins cramping, check their hips for correct alignment. Your pelvis should be not tilted. If there is a misalignment correct it. If you aren't sure then gently stretch the quads 30” each and try the bridge again.
Hint : Pushing through your arms while squeezing your belly will help keep your core solid and protected.