Floor Bridge Progression

Straight bridges are the next progression in the bridge exercise and will start working your shoulders as well as your back butt and leg muscles.

Floor bridge progression.

The result is a shorter level arm that makes bridging up from the knees easier than when performed form the feet. Glute bridge lie with your back on the floor and knees bent at 90 degrees. The last exercise in the progression is the full single leg bridge. Gradually progress this exercise by starting with both feet together and extending one leg while in the raised position.

Floor bridge thanks to the first progression you should now have a solid mind body understanding of where your pelvis should be while you complete a glute bridge. This progression places a much greater demand on the glute. Do this until you can no longer stay on your feet and extend your arms onto the floor landing in the bridge position. Place your hands on the floor on the outside of your hips pointing your fingers toward your toes.

This exercise is preparation for you to be able to perform the final step of the progression safely. To note he could barely do a bridge on the floor. The result should be a bridge from the back of your shoulders to your knees. Well make that a good bridge with hands shoulder width so he would go wide.

How to do them. Somehow he could manage a bridge kickover but he was quite strong for his small size 4 and a half feet 55lbs 10 11yo as he could lever and planche. When performed from the knees it shortens the distance between the two supports. The hip extension progression.

Avoid arching your lower back as your press your hips upward which normally occurs if your attempt to push your hips as high as possible. Open for download links information and more like comment share and subscribe. Lie on your back with hands by your side knees bent and feet flat on the floor under the knees press your feet into the floor as you tighten your butt and abs and lift your hips up to create a straight line from knees to shoulders. Avoid arching your back which means you have an anterior pelvic tilt.

Lift the hips off the floor by pushing through the floor with your heels. Start with glute bridge and when you progress continue with more complicated variations. The bridge with single leg static hold is similar to the basic bridge exercises but at the top of the bridge you will lift one foot off the floor. See the bridge progression exercises for the development path up to a full bridge.

Lie on your back with your legs straight. The side bridge from knees is the first exercise in the progression. Ue all of your muscles to drive your body back up to starting position.