One Legged Bridge - Hamstrings and Glutes

Posted October 22, 2009 – 9:19 am in: Amelia Island Personal Training

Macy Van Alstyne from Fernandina Beach, Fl shows PT.COM one his favorite core and leg exercises.

Macy utilizes a mat and a bosu ball to do this exercise. You do not need a bosu, but it does add some resistance by making the surface your foot lies on, unstable. A stability disc, or a swiss ball will work in increasing the difficulty of this exercise as well.

This is an advanced exercise. You can start out by bending both knees and keeping both feet flat on the floor and as you get stronger, do it with one leg straight.

I recommend doing this exercise 2 to 4 times a week. Start with 6 reps per leg, and sets total. You will feel your glute, hamstrings, and core firing during this.