Welcome to advanced bridges. This version puts your body in a position very similar to running, with one leg extended through the hip, while your other hip is bent. To do it successfully, you need to use your glutes, hamstrings, hips and core, which are also the muscles that create a strong platform for running.
This bridge also challenges you to stay balanced on one foot. For some of us, it’s harder than it looks. Follow the steps below and you’re on your way to a stronger, more powerful core.
Start by lying on your back, with your feet flat on the ground (like you’re about to do a sit-up).
Grab your right knee and gently pull it towards you until it makes a 90* angle with your hips.
With your left leg, use your glutes, hips and core to drive your hips off the ground until a straight line forms between your shoulders, hips, and left knee. Hold for 10 seconds and then return to rest.
Repeat 5 times on each leg, using slow, controlled motions.