Set-up:
Lie on your back with the working leg foot on the platform.
Other leg lifted to tabletop, hip and knee at 90°.
Arms long by sides, palms down.
Movement:
Exhale, lift the hips off the carriage, keeping the spine long.
Inhale, lower back down, maintaining alignment.
Repeat slowly and with control.
Small Pulses:
Pulse the hips up and down.
Hamstring Curl:
At the top of the bridge, open the carriage and draw it back, keeping the hips stable and high.
Add Leg Lower and Lift:
Maintain the glute bridge position, extend the leg to the ceiling, lower it with a straight leg towards the platform or footbar, and lift it back toward the ceiling.
1B 1Y
6th, 3rd
Exhale to rise, inhale lower.
Muscles Worked:
Core Stabilisers: Transverse abdominis, obliques, rectus abdominis — pelvic and spinal stability.
Gluteals: Maximus & medius — hip extension and lift.
Hamstrings: Assist hip extension and hamstring curl.
Spinal Erectors: Maintain spinal alignment.
Muscles Mobilised:
Hip Flexors & Quadriceps: Stretch during tabletop/leg extension.
Thoracic Spine: Encourages extension and chest opening.
Gluteals: Lengthened slightly at top of lift.
Ball:
Place the ball behind the back of the supporting knee to increase hamstring activation.
Regression:
Bring tabletop leg’s toe on the platform and heel raised to reduce load while still performing the single-leg bridge.
Springs: Use higher resistance (heavier springs) to stabilise the carriage and make it easier to control.
Progression:
Lift the working leg to extension instead of tabletop.
Springs/Load: Use lighter springs to increase instability, requiring more control from the hamstrings and glutes.
Modification:
Perform a regular glute bridge with both feet on the platform.
Add Different Arm Variations:
Extend one or both arms to the ceiling or to the sides during the bridge.
Single Leg Hamstring Curl:
Combination to open the carriage at the top of the bridge and draw back in, keeping the hips stable and high.
Ball:
Use a small ball under platform heel or behind tabletop leg.