Pregnancy Pelvic Bridge with Leg Raise
Strengthen your glutes and core safely during pregnancy! This pelvic bridge variation helps stabilize your hips and improve lower body strength.
The Pregnancy Pelvic Bridge with Leg Raise mainly works the glutes & hips and quads, with help from the lower back and core. No equipment needed: it uses just your bodyweight.
Pregnancy Pelvic Bridge with Leg Raise Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Spinal Erectors (erector spinae); Deep Core (transverse abdominis)
Pregnancy Pelvic Bridge with Leg Raise Variations and Alternatives
How to do the Pregnancy Pelvic Bridge with Leg Raise
Start by lying flat on your back with your knees bent and feet flat on the floor, shoulder-width apart.
Press your feet into the ground and lift your hips off the floor into a bridge position, squeezing your glutes at the top. This is your starting position.
Hold your bridge pose, then raise one leg off the floor, extending it straight out, while keeping the knee of your supporting leg bent.
Raise your extended leg upwards as far as you can, maintaining a strong and stable pelvis and core.
Lower the raised leg back down to the starting bridge position without touching the floor for a brief moment.
Raise the leg again, repeating this motion for the desired amount of repetitions while keeping your hips raised throughout the movement.
After completing the repetitions with one leg, return to the starting bridge position and then repeat the leg raises with your other leg.
Tips: Keep your movements controlled during leg raises to maintain stability and focus on muscle engagement. Ensure you're engaging your core throughout the exercise to support your back and maintain proper form. Remember to breathe steadily: inhale as you lower your leg and exhale as you raise it. If you experience any discomfort or pain in your lower back, stop the exercise and reassess your form.
---
Pregnancy Pelvic Bridge with Leg Raise FAQs
What muscles does the Pregnancy Pelvic Bridge with Leg Raise work?
The Pregnancy Pelvic Bridge with Leg Raise mainly works the glutes & hips and quads, with help from the lower back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the Pregnancy Pelvic Bridge with Leg Raise?
None. The Pregnancy Pelvic Bridge with Leg Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Pregnancy Pelvic Bridge with Leg Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Pregnancy Pelvic Bridge with Leg Raise variations and alternatives?
Similar exercises include the Straight-Leg Bridge Raise, Pose Setu Bandha Sarvangasana Bridge, Alternating Bridge Leg Lift and Hip Abduction Bridge.
Training calculators
Work out the numbers behind your training before your next session.