The Single Leg Floor Bridge Is A Basic Core Stabilization Exercise That Strengthens The Glutes and Hamstrings. The Challenge Is To Maintain Hip Stability While Balancing On 1 Foot.
Lie on your back. Bend knees at a 90 degree angle.
Maintain neutral low back.
Place feet on mat at hip width.
Place your arms out to the sides palms down.
Gently draw the shoulder blades back.
Lift right foot a few inches off mat.
Draw your navel toward your spine as you lift your lower back off mat.
Bridge the body up into a straight line with knees higher than hips, and hips higher than shoulders.
Pause for a few seconds , and then slowly lower your back down to the mat.
Keep the right foot off mat for desired number of repetitions.
Move slowly and maintain stability throughout the exercise.
Repeat the exercise by lifting the left foot off the mat.
ERRORS: Arching the low back. Flattening the low back to the mat. Raising shoulders toward ears. Placing feet together or too wide apart. Uneven hips during lifting. Unable to maintain stability. Tailbone sags toward the mat.
The Reverse Plank Press Up Is An Advanced Exercise That Strengthens the Anterior Thigh, Triceps and Core Stabilizers
PROGRESSION INSTRUCTIONS: Before attempting this exercise on the BOSU, you should be able to perform the Reverse Plank Press Up in the following order. 1) Without equipment. 2) On a foam balance pad or disc. 3) On the BOSU.
MODIFICATIONS: 1) If you can’t lift your leg, omit this move. 2) Lift leg at a lower angle than shown in this video. 3) Bring chin toward chest.
CORRECT POSITIONING: Avoid dropping your tailbone toward the floor. Maintain a long neck by avoiding throwing your head back. If you’re tailbone drops toward the floor, omit lifting your leg, or lift it at a lower angle than shown in the video. Shoulders should be higher than hips. Avoid lifting shoulders. Keep them in neutral position.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider