Instructions for the Single Leg Bridge Exercise - Martial Arts Core Strength Exercise

This page provides details on how to perform a "Single Leg Bridge". This martial arts exercise focuses on your core strength as well as your glutes and legs. All stretches and exercises should be supervised by a trained instructor in order to prevent injuries and to ensure the proper technique is utilized.

For additional exercises, please visit the main Strength Training section.

Instructions for the Single Leg Bridge Exercise

• Lying on your back with knees bent at 90 degrees, arms extended outwards at 45 degrees
• Raise your hips off of the ground until your core and thighs form a generally straight line. The spine must not arch to achieve this position.
• With the buttocks still up, straighten your left leg until it aligns with your core and thigh. Don’t let the trunk and pelvis sag on the unsupported side. Hold five seconds, and then switch to the other leg.
• Repeat for one minute.

References

1. Information from Public Domain Document, Department of the Army FM 7-22, ARMY PHYSICAL READINESS TRAINING, http://armypubs.army.mil/doctrine/DR_pubs/dr_a/pdf/fm7_22.pdf, Added - 02/18/15