This exercise helps you build one-sided hip strength by bridging on one leg while hugging the other knee to your chest.
Assisted Leg Lowering To Bolster
This exercise helps you build hip flexibility and control by holding one leg high with a band while the other lowers to a foam roll.
- Starting Position:
- Supine
Start: Lie on your back with your lower legs, near the ankles, resting on a foam roll. Loop a band around one foot. Using the band, pull that leg up as high as it goes with the knee straight — a relaxed, passive hold. It should never hurt or cramp.
Action:
Raise your other leg up to meet the banded leg.
If the banded leg can now go higher, pull gently on the band to take it there.
Lower the free leg slowly and with control, toes pulled toward you, until it reaches the roll.
Your lower back and pelvis stay quiet against the floor throughout. Repeat, then switch legs.
Feel: You should feel a stretch behind the banded leg and work in the moving leg. If the knee bends or the toes drop, you've gone past today's range.
Related Exercises
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This exercise helps you build hip flexibility and core control by lowering one leg to the floor while pulling on a band to keep your core engaged.
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This exercise helps you free up your hips while your core keeps your lower back steady, lowering one leg to a bolster instead of the floor.
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This exercise helps you stretch the back of your leg using a band to lift it gently a little higher as the tightness eases.