Exercise of the Week: Bridges with Rhythm

What it targets: Glutes, hamstrings, back

Parameters: 3 sets, 12 reps for double leg/ 10 reps each for single leg. Rest 20 seconds between sets.

Procedure: You can do this exercise with two legs or with one. In either position, start on your back. Bend your knees, so your feet are flat on the ground. Your arms should be out to your side at about a 45 degree angle (let's focus our palms towards the ceiling or sky to decrease any potential for grabbing the ground upon pressing up. This position is one step to ensuring that no extra help is needed.)

From your starting position, lift your hips to the ceiling or sky. Your feet are flat, but your lower back is off the ground. As soon as you reach optimal height, then return your butt to the floor. Once your butt touches the floor, then return to the ceiling or sky.

For single leg bridges, simply push off one leg. You can hold the other leg straight out, which gives you an isometric thigh workout. Or, you can bend the uninvolved knee, which mimics a running motion.

For inclusion of rhythm: if you push off both feet, when you reach the top of the bridge extend your right leg. Come back. Then, extend your left leg. Come back. It is somewhat like the kick out in the "Cupid Shuffle". If you are on one leg, then proceed with a tap to the floor, to two taps toward the ceiling.

Derek Arledge, CSCS