Tag Archives: bridge

Hip Bridge Swing

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Hey everyone!  I have a new Home Exercise of the Week for you to try.  This one is called the Hip Bridge Swing and it’s a great exercise to work your hamstrings, glutes, triceps, shoulders, and obliques!

Let’s take a look at the key points to doing the Hip Bridge Swing properly.

  • start by sitting on your mat with your knees bent, feet flat on the floor, and leaning back on your hands
  • from this position you will drive your hips upward while squeezing your glutes, contracting your abs, and keeping your head in line with your spine
  • from the top position of the exercise take your right hand off the floor and reach up and over across your body to your left twisting and contracting your abs as you do so
  • return your right hand to the floor and lower your hips until you are almost touching the floor
  • drive your hips up again until your body is as straight as can be and lift your left hand up and over towards the right side of your body while contracting your abs
  • return to the starting position while keeping your butt off the floor throughout the entire set and repeat for the desired amount of reps or time

So there you have the Hip Bridge Swing!  Add this in to your lower body or full body routine and get those glues and hamstrings burning!

Bridge Hold Knee Crunch

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Hey everyone!  It’s time for another Home Exercise of the Week and this week I have a great exercise that is going to isometrically work your hamstrings, glutes, shoulders, and triceps and it will also work your core.

It’s called the Bridge Hold Knee Crunch and it’s a great exercise that you can do for time or reps.  30 seconds each leg or 15 to 20 repetitions for each leg is a good place to start.

Let’s look at the key points to doing the Bridge Hold Knee Crunch.

  • sit on the floor, lean back slightly and place your hands on the floor behind you
  • keep your feet flat on the floor with your knees bent and drive your hips upward
  • keep your hips up throughout the movement and squeeze the glutes
  • take one foot off the floor and pull your knee in towards your chest while squeezing your abdominals
  • extend your leg back out and repeat for desired reps or time then switch legs to complete the set
  • to make this a bit easier, lay your upper body on the floor while performing the movement

So there you have the Bridge Hold Knee Crunch!  Give it a try and let me know how you do.  I will see you next week with another new exercise!