How to do it?
- Lay on your back, knees bent and feet touching on the floor, similar to regular glute bridges.
- Glutes, back and the core should be engaged with palms facing the ground
- Place the heels where the tip of the palms can touch the heel
- Raise one of your legs straight and should not bend on the knees as shown in the Figure A
- Once in the above position, lift your glutes and stay in the position for 1 - 2 secs as shown in Figure B
- Then come back in the resting position
- Keep the core, glutes and back engaged and exhale on top and then come back in the initial position.
- Chin and neck should be relaxed
When to do it?
To begin with 2 sets of 10 repetitions on each side.This is an activation exercise to improve knee and back muscle activation. It can be done as part of the mobility as well as strength routine.
