Technique
Lie on your back with knees bent and feet flat on the ground. Lift your hips into a bridge position, then lift one leg straight up while maintaining the bridge. Lower the leg and repeat with the opposite leg.
A dynamic mobility exercise that targets the glutes, hamstrings, and core through alternating hip bridge movements with leg lifts to improve hip stability and strength.
Lie on your back with knees bent and feet flat on the ground. Lift your hips into a bridge position, then lift one leg straight up while maintaining the bridge. Lower the leg and repeat with the opposite leg.
Begin lying on your back with knees bent and feet flat on the ground, ready to perform the hip bridge leg lift movement.
Return to the starting position after completing the alternating leg lifts, maintaining control throughout the movement.
Lift hips high, keep core engaged, alternate legs smoothly, maintain bridge position
Sagging hips, not engaging core, rushing movements, poor leg control
Hold leg lifts longer, add resistance, perform single-leg bridges, or add variations.
Perform basic hip bridges first, reduce leg lift height, or practice without leg lifts.
Maintain proper form to avoid lower back strain. Stop if you experience pain in the lower back, hips, or knees. Keep your core engaged throughout the movement.