🔥 Single Leg Elevated Bridge With Isometric Hold 🔥 (description further down below) 👇
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### Single Leg Elevated Bridge with Isometric Hold (Feet Against Box or Bench) Instructions
**Setup:**
1. **Position Yourself:**
- Lie on your back with your knees bent and feet flat on the ground.
- Place one foot against the side of a box or bench so that the sole of your foot is pressing against it.
- Bend the other leg, bringing the knee towards your chest or keeping it bent at a comfortable angle.
2. **Arm Position:**
- Bend your elbows and position your upper arms flat on the ground beside you.
- Your forearms should be pointed upward, perpendicular to the ground.
- Press your upper arms into the ground to help stabilize your body during the movement.
**Execution:**
1. **Initial Position:**
- Engage your core by drawing your belly button towards your spine.
- Ensure your back is flat on the ground, and your head is relaxed.
2. **Lift Off:**
- Push through the sole of your foot against the box or bench.
- Simultaneously, press your upper arms firmly into the ground to help drive your hips upward.
3. **Hip Thrust:**
- As you lift your hips, squeeze your glutes and ensure your torso forms a straight line from your shoulders to your knees.
- Your hips should be fully extended at the top of the movement, forming a straight line with your body.
4. **Push Away and Hold:**
- At the top of the movement, actively push the box or bench away with your foot.
- Hold the top position for 3-5 seconds, maintaining the squeeze in your glutes and keeping your core engaged.
- Ensure your hips remain level and do not sag during the hold.
5. **Lower Down:**
- After the hold, slowly lower your hips back down to the starting position.
- Maintain control throughout the descent, and keep your core engaged.
**Tips:**
- Keep your neck and shoulders relaxed, avoiding tension in these areas.
- Focus on a controlled movement, both on the way up and down.
- Ensure your foot is securely positioned against the box or bench to prevent slipping.
- Use your upper arms to aid in stabilizing your body, helping you achieve a full hip lock at the top of the movement.
By following these steps and incorporating the isometric hold, you will effectively engage your glutes, hamstrings, and core, while also benefiting from the added stability provided by pressing your upper arms into the ground and pushing the box or bench away at the top. The isometric hold enhances muscle activation and endurance.