Straight Leg Bridge Lift
Lower Back Strengthening Exercises Video Series
The bridge lift is more of a lower body exercise versus just a back
strengthening exercise. However, this version, with the straight legs,
will engage more of the lower back than with the bent knees.
So while this is not a typical bridge exercise, it does work the same
muscles as a normal lift.
These muscles are the glutes, hamstrings, abominals and of course the
The primary muscle strengthened in this are your glutes and secondary
the hamstrings. But since you are engaging the abs and back as well,
it's a great way to strengthen the lower back and work other areas of
For this exericse, you will need an exercise mat and a stepper. If you
don't have a stepper, then you need something that will elevate your
You want the surface to be hard, not soft like pillows. Try using a
stack of books or a small stepping stool.
Exercise #5 - Straight Leg Bridge Lift
This is a bit more advanced by using the straight legs. So if you start
to feel stress on your back, then just bend at the knees and use the
Lie down flat on your back with your heels on the stepper.
- Keep your feet and knees together.
- Place your arms at your sides with the palms down on the
- Pushing through your heels, lift your butt up off the mat
keeping your shoulders on the mat.
- Squeeze the glutes while in the lifted position. Hold for a
second and then return to starting position.
- Repeat for 10 - 20 repetitions.
Tips: You can place a towel between your knees to ensure they stay
together. Be sure to breath while doing this exercise. Exhale as you
lift up and inhale as you return to the starting position.
Watch the video below to ensure you are doing the this move correctly.
any additional notes here.
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the straight leg bridge lift on youtube
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In addition to strengthening the lower back, really work out your core
muscles with these stomach exercises. You will find crunches, oblique exercises and even exercises for the
Do you know your ideal body weight for your age, gender and frame size? Use this free online calculator to find out.
Of Strength Training
Keeping all your muscles strong and tone not only makes you look
better, but has many health benefits as well.