Bridge Position for Knee Pick-up, Straight Leg Raise, Straight Leg Side Extension

Why do these?

Bridge Position exercises are difficult. Once you've developed basic strength, stability and balance, the positioning of these exercises will further develop these same body characteristics. Your hips, abdominal and oblique muscles, spine, quads and hamstrings benefit enormously. Extension, position, independent aids and balance in the saddle all improve with this progression.

What these do for me:

To this day, these Bridge Position exercises continue to be difficult for me. The Straight Leg Side Extension is my particular nemesis. If I can do 1 set of 8 - 10 repetitions of this particular exercise, I give myself a big pat on the back. You do the same. All the Bridge Position exercises improve my strength, balance, stability and body awareness in the saddle.

After being able to do all of these exercises alternating the movement side to side while flat on your back with your knees bent and feet flat on the floor, try them in the Bridge Position. These exercises are interrelated. Some of them will be easier for some people than others. It doesn't matter which one is easiest for you - start with your easiest one. (I suggest saving the Straight Leg Side Extension for the last simply because it is the hardest one for me.)

Lie flat on back with knees bent and feet on the floor.

The same principles apply:

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Encourage a neutral, not arched, spine.

Go for symmetrical range of motion.

Lock your pelvis by pulling your belly button towards your spine.

Go for quality, not quantity, of each movement.

Rest your hitch hiking fists on top of the bony tips of your hipbones with your thumbs up and out to ensure that your pelvis is not twisting during the movement.

From the position of lying on your back, knees bent and feet flat on the floor, lift and push your hips up to form a straight, angled line from your knees to your trunk. This straight, angled line from knees to trunk forms the Bridge Position.

Start with the Knee Pick-up in the Bridge Position.
Keeping your pelvis locked, lift by pulling your belly button towards your spine, pick up one bent knee, hold it up for 5 seconds, release and relax that knee and then relax your back onto the floor.
Reset the pelvic lock by pulling your belly button towards your spine, lift and push your hips up to form a straight, angled bridge line from your knees to your trunk.
Pick up, hold for 5 seconds, release and lower the opposite knee and then relax your back onto the floor.
Remember to continuously reset the lock in your pelvis by pulling your belly button towards your spine.
Slowly work up to 2 sets of 20 with a 30 - 60 second rest in between sets.

Once able to do the Knee Pick-up in the Bridge Position and all its variations, move to the next exercise that is easiest for you to do. Remember that there is no suggested order for this series - it is your order that matters here.

With all the Bridge Position exercises, the same fundamental principles (breathing, neutral spine, etc.) apply.

Continue on with the other exercises in the Bridge Series as you feel ready to do them.