Leg Lock Bridge

Equipment Needed

Open floor or yoga mat


  1. Lie on your back with your knees bent and feet flat
  2. Bring one knee up to your chest and grab the front of it with both hands
  3. Lift the toes of the foot that is still on the ground so that only the heel remains on the floor
  4. Tilt your pelvis back so that your low back is flat
  5. Squeeze your glutes, pushing your opposite heel into the floor and lift your hips into the air
  6. Hold the top position for a 3+ count and return

Common Errors

  • Not keeping your low back flat. Many people sacrifice movement at the hip for movement at the low back. The easiest fix for this is to tilt your pelvis back
  • Allowing your hips to rotate. If the hip on the side of the up knee drops it is a sign of poor control on the opposite side. Holding the knee helps this but make sure to focus on keeping your hips parallel.

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A