Bridge One Leg Loaded

PURPOSE
» Strengthens the back, butt and hamstrings
» Tones the inner and outer thigh
» Enhances stability of the pelvis

STARTING POSITION
(Resistance 3-6 lbs)
Lie on the back with the hips facing the roller. Place the strap on the other side of the roller on the arch of the foot closest to the arm. Place both feet on top of the roller.

MOVEMENT SEQUENCE
Engage the abdominals to roll the spine off the mat into a Bridge position. Don’t roll farther than the top of the shoulder blades.

Lift the loaded leg off the roller and straighten it toward the ceiling. Lower it down toward the floor without changing the position of the pelvis to activate the inner thigh on the loaded leg. Repeat 6–10X.

Take the strap off the foot closest to the arm and place it on the other foot to activate the outer thigh on the loaded leg. Repeat the exercise on the second leg.

To balance the exercise, move around to the other side of the MOTR and repeat the whole exercise to activate the adductor and abductor on the second side.