Bridge with alternating leg raise

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Erector Spinae, Quadriceps Femoris

How to do it

1. Begin by lying on your back with your knees bent, feet flat on the floor, and arms resting by your sides.
2. Lift your hips off the floor to form a straight line from your shoulders to your knees, engaging your glutes and core.
3. While keeping your hips elevated, extend your right leg straight keeping it in level with torso, then lower it back to the starting position.
4. Repeat the movement with your left leg, extending it straight keeping it in level with torso, then lowering it back to the starting position. Continue alternating sides for the desired number of repetitions.

Form tips

• Keep your core engaged to maintain stability and support your lower back.
• Ensure your hips remain elevated and level throughout the exercise to maximize glute activation.
• Perform the leg raises slowly and with control to avoid any jerky movements and to enhance muscle engagement.