Single-Leg Bridge on the Roller
Supine (one heel on the roller) · Keeping the pelvis level on one leg
Keeping the pelvis level on one leg
Position and focus
Supine (one heel on the roller) · Keeping the pelvis level on one leg
Starting position
Lie on your back with your right heel on the roller placed across. Lift your left leg until the hip and knee are at right angles.
Movement phases
1. Set up
Press lightly into the roller with your right heel and keep your pelvis level.
2. Lift the pelvis
Breathing out, lift your buttocks.
3. Hold the position
Hold at a height where the pelvis does not tilt to either side and the roller does not wobble.
4. Lower the spine
Lower the spine from the top down. Repeat on the other side.
What to check yourself
Is the pelvis dropping on the side of the lifted leg? Is the roller rolling?
Coaching points for trainers
Before progressing, first confirm that the client can lift without wobbling in the two-leg bridge. The 3D view shows support on the right leg.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. If the back of your thigh cramps, lower down immediately and rest.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions