Weighted Bridge with Leg Extension
Muscle Groups: Glutes, Abs, Hips
Weighted Bridge with Leg Extension focuses on Glutes, Abs, Hips, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Bridge with Leg Extension with proper form and technique.
- 1
Lie on your back with knees bent and feet flat on the floor, holding a weight (like a dumbbell) on your hips.
- 2
Press through your heels, lifting your hips towards the ceiling while squeezing your glutes at the top.
- 3
Slowly lower your hips back to the floor, then extend one leg straight out while keeping your hips lifted.
- 4
Return your foot to the ground and repeat the lift, alternating legs with each rep.
Tips for Success
These tips will help you perform Weighted Bridge with Leg Extension safely and effectively while maintaining proper form.
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Keep your core engaged throughout to protect your lower back.
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Avoid arching your back; keep it flat and neutral when lifting your hips.
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Ensure your feet are close to your glutes to create a strong base for the lift.
Secondary Muscles
While Weighted Bridge with Leg Extension primarily targets Glutes, Abs, Hips , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Bridge with Leg Extension, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Bridge with Leg Extension, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
