1-leg Long Lever Supine Bridge ISO

1. 1Lie on your back with one leg extended long and the other foot flat on the floor for support, then lift your hips into a single-leg bridge and hold the top position isometrically. Maintain full extension at the hip on the working side, keeping your core braced and pelvis level throughout the hold. Breathe steadily through the isometric, avoiding any pelvic drop or rotation. Avoid letting the hip on the working side sag — feel the glute and hamstring on that side working hard to maintain the long-lever position.

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