Bridge with Leg Extension

The bridge with leg extension is a basic bodyweight exercise that targets the core and legs.

Step by step instructions

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Exercise Steps 1


Lie on your back with your knees bent and heels flat against the floor. Keep your feet hip-width apart and arms at your sides, palms against the floor. This is your starting position.

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Exercise Steps 2


Brace core and press your heels into the floor, driving your hips upwards and finishing the movement by squeezing your butt, making sure not to use your lower back. While in this position, take one foot off the ground and extend that leg fully in front of you. Return your leg to the ground and repeat with the opposite leg.

Mistakes and Tips

  1. Make sure to hold a fully extended high hip position at the top and don't let your hips sag.
  2. Do not let your glutes relax through the movement. Keep your glutes squeezed tight throughout.
  3. Do not overextend through the lower back. Keep your abs tight throughout.

Advanced Variations