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Eccentric Single leg Bridge

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Eccentric Single leg Bridge

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. If you need to improve the strength and endurance around your hips, abdominals and lower back then this is an excellent exercise
  2. Remember this exercise should be pain free during after and the next day
  3. Lying on your back, put your feet flat on the floor with your knees bent to 90 degrees and your feet hip width apart
  4. Next while maintaining a straight lower back position, Lift your bottom of the ground until you are straight from your shoulder to your knees
  5. Once you achieve this position then lift one foot off the floor by straightening your knee
  6. Make sure that you maintain your exact position.
  7. Hold for a split second, then slowly lower back down to the start on one leg.
  8. At the bottom bring the feet back into line as per the beginning of the exercise and repeat the process only this time swap legs at the top
  9. You can make the exercise harder by holding a weight on top of your pelvis
  10. Choose a weight that is high for strengthening and is low for endurance.
  11. Perform 6- 10 repetitions and repeat for 3-5 sets in total for strength.
  12. For endurance you will need to do 15-25 repetitions and repeat for 3-5 sets.
  13. Rests need to be 3 minutes between sets for strength and no more than 30 seconds for endurance.
  14. You should aim to work either session 2 to 3 times per week once you have added resistance and you should slowly increase resistance levels as able

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