WHAT IS IT FOR:
Single Leg Hip Bridge to Leg Curl is an advanced posterior chain exercise. It directly targets glutes and hamstrings of the working leg. At Train P3 we love this exercise because it challenges both functions of the hamstrings. It targets them as a hip extensors during the bridge and knee flexors during the leg curl.
Check out Suspended Single Leg Curl, a kick ass posterior chain exercise from #TrainP3 #TP3EOW! –Tweet this
HOW TO DO IT:
Set up the suspension system of your choice (we used Jungle Gym XT) to hang 8-12 inches off the ground. Place one foot inside the strap and bring both knees to 90 degree angle. Keep the non-working leg off the ground in the same position, for the duration of the set. Maintain a stable trunk and a 90 degree bend in the knee of your working leg. Press the heel into the strap and lift your tailbone high off the ground to perform a bridge. While maintaining hips elevated as high as possible, straighten your working leg with the foot in the strap. Bend your your knee and return to start position on the ground. If you want to make this exercise harder, perform the leg curl without placing your hips on the ground in between each rep. Keep in mind, that it is extremely important to maintain the hips fully extended while performing the leg curl. As the hips start sagging, the glutes disengage and the exercise becomes less effective. In that case regress the movement, by maintaining the bent knee and performing only the hip bridge. You can also make it easier by using both straps and performing this as a double leg exercise. With both versions, maintain good posture and long spine and engage upper back by turning palms up and pressing hands into the ground.
WHEN TO USE IT:
At Train P3 we use this exercise in our circuits as a hip dominant posterior chain exercise. We often use it in place of a bend pattern like an RDL or swing. Especially if we want less stress on the lower back. The single leg version is meant for advanced athletes. We typically perform three sets of 6-12 reps on each leg.
Do you have a variation of this exercise? Share it with us below or on our Facebook page.
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