1-Leg Floor Bridge on Tip Toes
This is essentially the same as the 1-leg floor bridge, except you will have all your weight on the ball of your foot and keep your heel as high off the ground as possible. This creates a much greater demand for your calves and makes the stabilization aspect of the exercise more difficult as well.
Lay on the floor (on your back) with your knees bent and upper body relaxed. Raise your body off the ground and lift your hips until you have a straight line from your shoulder to your knees. Going higher than this puts unwanted stress on the low back.
Lift 1 leg so it’s just a little off the ground and contract your calf muscles on the leg that is still on the ground to lift your heel as high as possible. Use the muscles in the leg on the ground to lower and raise your hips. Focus on tightening your glutes, calves, hamstrings, and lower abdominals (as needed) while minimizing the tightness in your low back. For added benefit you can squeeze your muscles at the top position and hold for a few seconds.
As with the 1- leg squat, it’s important to keep your hips as level/even with each other as possible. This strengthens your hip stabilizers and helps prevent a number of muscle imbalances.
Once you start the set, your hips should stay off the ground the entire time. Stop if your low back gets tight or if the height of your hips decreases significantly. Perform up to 15 reps on each leg and breathe out when you are raising your hips up.
[wlsp_jvftbasecontentvaluablebanners]
