Straight Leg Bridge

Straight leg bridge

The straight leg bridge is a fundamental exercise that strengthens the posterior chain, particularly the glutes, hamstrings, and lower back. By maintaining straight legs during this movement, it targets the core and improves hip stability, which is crucial for athletes and fitness enthusiasts seeking optimal movement patterns and injury prevention. This exercise emphasizes controlled movement, encouraging proper posture and alignment, which translates into better performance in sports like running, cycling, and weightlifting.

Incorporating the straight leg bridge into your training regimen builds hip strength, reduces lower back discomfort, and reinforces functional movement patterns necessary for everyday activities like walking, squatting, and lifting. Its versatility allows for progression to single-leg variations, enhancing unilateral strength and correcting muscle imbalances. Whether you’re a beginner aiming to strengthen your lower body or an advanced athlete seeking to refine your posterior chain resilience, the straight leg bridge is an essential exercise. Including it in your routine will help you achieve better posture, stronger hips, and greater mobility for peak athletic performance.

Equipment Needed

Open floor or yoga mat

Instructions for the straight legged bridge:

  1. Lie flat on your back with feet together
  2. Point your toes down, drawing your heels slightly closer to your body
  3. Tuck your shoulders close to your spine and engage your core
  4. Press your heels and shoulders into the ground, lifting your hips into the air
  5. Hold for the prescribed amount of time then return to the starting position

Common Error

Not engaging your core prior to the movement.

straight legged bridge Progressions / Regressions:

If this is too challenging:

  • Placing a foam roller under your heels will make the position easier

If you want more of a challenge:

  • Try holding a light weight on your pelvis



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