Bridge and Toe Tap

Description

Lie supine with your knees bent and feet flat on the floor, hip-width apart. Lift your hips into a bridge until your shoulders, hips, and knees are aligned, then raise one leg so your hip is flexed to 90°. Bring it back down to the starting position, touching the floor with your toes first. Keep your pelvis stable and level throughout the movement, without letting the side of the working leg drop. Perform the movement in a controlled manner, then repeat on the opposite side.

Settings

Equipment

No Equipment

Positions

Bridge

Muscle groups

Hip extensorsHip flexorsPlantar flexors

Difficulty

Moderate

Movement

FlexionExtension

Contraction mode

ConcentricIsometric