Diamond Leg Bridge

PURPOSE
» Strengthen the lower back, hips and hamstrings.

STARTING POSITION
Lie supine with the head under the anchor. Set the loops 12 to 18 inches from the floor. Place the ankles in the loops, bend the knees and create a diamond shape with the legs.

STARTING POSITION VARIATION
Head under the anchor - Lie supine with the head under the anchor and suspend the ankles in the loops.

MOVEMENT SEQUENCE
Maintaining the diamond shape of the legs, press down into the loops and lift the pelvis off the mat. Lower the pelvis to return. Keep the pelvis neutral throughout the movement.

MAKE IT HARDER
Lowering the loops will make the bridge harder.

MAKE IT EASIER
Raising the loops will make the bridge easier.

VARIATION
Frog Leg Bridge - From the Diamond Bridge position draw the heels closer to the body. Keep the pelvis stable and lifted off the floor as the legs move.