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Alternating Hip Bridge Leg Lift

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.

Exercise Overview

Category

Mobility

Exercise_Type

Mobility

Difficulty_Level

Intermediate

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.

Starting Position

Begin lying on your back with knees bent and feet flat on the ground, ready to perform the hip bridge leg lift movement.

Finishing Position

Return to the starting position after completing the alternating leg lifts, maintaining control throughout the movement.

Form Cues

Lift hips high, keep core engaged, alternate legs smoothly, maintain bridge position

Common Mistakes

Sagging hips, not engaging core, rushing movements, poor leg control

Progression Tips

Hold leg lifts longer, add resistance, perform single-leg bridges, or add variations.

Regression Tips

Perform basic hip bridges first, reduce leg lift height, or practice without leg lifts.

Safety Notes

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.