Our Workout Videos Are Put Together By Specialists To Help You Get Active And Stay Injury-Free.
The bridge extension exercise is the perfect addition to an at-home workout as it requires no equipment and minimal space. It’s a great low-impact exercise for hip mobility and strengthening the lower back. Bauerfeind’s Sports Ankle Support provides sports compression for better performance and support during workouts.
1. Begin lying face up on a yoga mat with your knees bent, feet hip-width apart and your arms resting by your sides – ensuring that your spine is in a neutral position. This is your starting position.
2. Inhale and brace your core. Exhale and push your heels into the mat to lift your hips until you are resting on your upper back, creating a straight line from shoulder to knee. Ensure that your glutes initiate the movement. While keeping your core engaged and hips elevated, straighten one of your legs. You should feel tension in your glutes and hamstrings as you do this.
3. Inhale and bend your knee before returning to the starting position.
4. Complete 10-15 repetitions before taking a break, or set a timer and complete as many as you can in a set period. Repeat as your ability allows.
Primary muscles: Glutes and Quadriceps
Secondary muscles: Hip Flexors and Lower Back
About Lucia Schauerhammer:
Lucia guides you through some strong single exercises from the comfort of your home. The body weight exercises are designed to work your abs, legs and arms. With a background in track and field she knows which exercises are the most effective to train muscular strength, low-impact flexibility and endurance. Ready? Let’s get started!