Man doing the glute bridge with leg extensionMan doing the glute bridge with leg extension

Bridge with Leg Extension Workout

Glute bridges are a great addition to a core and glute workout routine. And with this variant, you can make the exercise more challenging! Here’s everything you need to know about the bridge with leg extension, including instructions, an easy-to-follow video, and the workout’s benefits.

The benefits of glute bridges

The bridge extension exercise is the perfect addition to an at-home workout as it requires no equipment and minimal space. Like the regular glute bridge, it’s a great, low-impact exercise for hip mobility and strengthening the lower back.

The leg extension element puts your supporting leg muscles under more strain, leading to a more challenging workout for your glutes and hamstrings. It also enhances balance and coordination in your lower body. 

 

 How to do the bridge with leg extension

  1. Begin lying face up on a yoga mat with your knees bent, feet hip-width apart, and your arms resting by your sides. Keep your spine neutral. 
  2. Inhale and activate your core. Exhale and push your heels into the mat to lift your hips until you are resting on your upper back, creating a straight line from shoulder to knee. Ensure that your glutes initiate the movement. This is your starting position. 
  3. While keeping your core engaged and hips elevated, straighten one of your legs. You should feel tension in your glutes and hamstrings as you do this.
  4. Inhale and return to the starting position.
  5. Complete 10-15 repetitions per leg before taking a break, or set a timer and complete as many as you can in a set period. 

Repeat as your ability allows.


Support your bridges 

Bauerfeind’s Sports Ankle Support provides sports compression for better performance and support during workouts. 

  • Compression reduces the rate of muscle fatigue 
  • It improves your awareness of how your ankles position and brace themselves throughout the bridge
  • And it helps protect the ankle joint from harm 

 

 

About Lucia Schauerhammer:

Lucia guides you through some strong exercises from the comfort of your home. The body weight exercises are designed to work your abs, legs and arms. With a background in track and field, she knows which exercises are the most effective to train muscular strength, low-impact flexibility and endurance. Ready? Let’s get started!

  

 

 

 

More Information

This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.

 

If you require assistance selecting the right product for your needs or wearing the brace, call us on 1300 668 466 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind products. Check to see if yours is included: Bauerfeind Private Health Insurance Inquiry

 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of award-winning braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is designed and produced entirely in our innovation and manufacturing facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians and are trusted by athletes worldwide.

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