Leg Lock Bridge

This exercise is focused on hip extension on one side while holding reciprocal hip flexion on the opposite side to limit lumbar spine involvement.

Setup: Lie on your back and flex the knees with feet flat on the ground. Then bring one knee up toward the chest, at least above the waistline, and hold it in place with both hands.

Action: Press through the heel of the ground-based foot to lift the hips evenly off of the floor until there is a straight line from the shoulders to the hip and knee. Do not let the knee to rotate or fall out to the side during movement.

Return: Once you achieve full extension of the hip and alignment with the shoulder and knee, slowly lower the hip back to the floor.

Related Exercises

• Brettzel

  This exercise increases thoracic mobility while challenging the opposite anterior hip.
• Assisted Leg Lowering to Bolster

  This movement improves hip mobility and repatterning of the leg raise, removing the need for full hip extension on one side to reduce compensation.
• Strap Assisted Straight-Leg Stretch

  This is a passive mobility exercise for the posterior chain.
• Half Kneeling KB Halo

  This exercise achieves upper mobility and lower body motor control in the half kneeling position.