New Exercise: Single Leg Glute Bridge

Tried this out yesterday (called it by a different name in the workout), and I liked it. Worked the muscles a little differently than normal, and seems relatively low impact in comparison to a squat (trying to save my poor knees).

It focuses on the glutes and the hamstrings, but expect some work out of your core (especially if you've got a weak lower back/bad hips).  This exercise reminds me of a variation I used to do with a Swiss ball, but seeing as I don't have one, this will do for now.



Basics:

• Start on your back, with both legs bent at 90 degrees, heels pressed into ground
• Raise your hips until only your shoulders and heels are on the ground. Keep your body in a straight line the whole time
• Be careful not to overextend the hips, which can strain the back. Instead, go until you can just barely see your kneecap.
• Slowly straighten the left leg, then slowly bring it back to 90 degrees. Repeat with the right leg. You aren't trying to raise the leg, literally just straighten it.

 I would start with 3 sets of 20 reps, switching legs at 10.

Here's a little video.

There are a ton of great variations on this to build up to. For example, how cool is this? It's not a bridge but a hip thrust, which is what you could eventually progress to.

Click the link if you're into the biomechanics [Image]