Single leg bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg bridge )

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Name of exercise  AROM lumbar bridging uni
Other names of exercise Single leg bridge
Description of exercise Single leg bridge exercise is a popular bodyweight exercise that targets the glutes, hamstrings, and core muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Lift one leg off the ground and push through the heel of your remaining foot to lift your hips off the ground. Keep your core engaged and your hips in a straight line with your shoulders and knees. Hold this position for a few seconds before slowly lowering your hips back to the ground. This exercise can help improve balance, stability, and overall lower body strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back with one knee bent.
  • Lift buttocks off floor.
  • Return to start position.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Flexion, Extension, Plantarflexion, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance
  • Strengthened glutes
  • Increased hip mobility
  • Core stability
  • Reduced risk of injury
  • Improved posture
  • Enhanced athletic performance
  • Improved coordination
  • Better muscle activation
  • Improved overall lower body strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The single leg bridge exercise should be avoided if you have any current injuries or pain in your lower back, hips, knees, or ankles. It is also not recommended if you have recently had surgery in these areas. Additionally, if you have any balance issues or difficulty stabilizing yourself on one leg, it is best to avoid this exercise. Pregnant women should also avoid this exercise, as it puts added strain on the lower back and pelvic area. If you experience any discomfort or pain while performing the single leg bridge, stop immediately and consult with a medical professional before attempting it again.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Maintain neutral spine.
  • Perform three sets with each leg.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Sciatica
  • Knee pain
  • Hip pain
  • Back pain
  • Muscle imbalances

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    Frequently asked questions

     

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