This exercise involves lying on your back with your knees bent and feet flat on the ground. You then lift your hips up into a bridge position and alternate lifting one foot off the ground while keeping your hips level. This exercise targets the glutes and core muscles.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens the glutes, hamstrings, and core muscles
- Improves hip mobility and stability
- Helps alleviate lower back pain by strengthening the muscles that support the spine
- Can be modified for different fitness levels and abilities
- Requires minimal equipment and can be done at home or in the gym
How to perform
- Start by lying on your back with your knees bent and feet flat on the ground.
- Engage your core and glutes to lift your hips up towards the ceiling, creating a straight line from your shoulders to your knees.
- Lift one foot off the ground, bringing your knee towards your chest while keeping your hips level.
- Lower your foot back down to the ground and repeat on the other side.
- Continue alternating legs for the desired number of repetitions.
- Lower your hips back down to the ground to complete the exercise.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Abs
Primary