Single-Leg Hamstring Bridge

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!