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 your knees bent, feet flat on the floor, and a dumbbell or weight plate resting across your lower abdomen/hips. Hold the weight securely with both hands.
- 2
Engage your glutes and core, then push through your heels to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- 3
While keeping your hips elevated and stable, extend one leg straight out in front of you, maintaining the height of your hips.
- 4
Bend your knee and return your foot to the floor, placing it flat next to your other foot.
- 5
Repeat the leg extension with the other leg, extending it straight out and then returning it to the floor.
- 6
Slowly lower your hips back down to the starting position on the floor, maintaining control of the weight.
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.
