Sandbag Hold Single Leg Hip Bridge

What It Works:

Glutes, core stability through anti-rotation and anti-lumbar extension, shoulder stability.

How To Do It:

Start by laying on your back with one leg straight and the other bent, lift the toe of the bend leg off the ground. Grab the sandbag by the ends and lift overhead pulling the bag apart, hold bag there. Drive the heel of the bent leg into the floor and lift your body off the floor. Do not allow the lower back to arch, maintain neutral low back position and pelvic tilt. Return to floor and repeat for reps.

Progressions:

• Single Leg Hip Bridge Marching
• Sandbag Single Leg Hip Bridge Marching
• Reverse Lunge

Regressions:

• Single Leg Hip Bridge
• Active Lock Single Leg Hip Bridge
• Double Leg Hip Bridge