Cross Pull Single Leg Bridge

HipFunctional Back LinePosterior Chain
Written By David Song

CROSS PULL SINGLE LEG GLUTE BRIDGE

This exercise is a modified GLUTE BRIDGE exercise that uses an exercise band to challenge the back muscles to engage the core and stabilize the spine. Lie down on your back and pull a band that is anchored overhead with one arm. Keep the elbow unbent and keep your hand stay in line with your shoulder. Raise the same side’s leg off the floor with the knee bent at 90 degrees and in line above the hip. Plant the opposite heel on the floor and raise the toes off the ground. Keep the planted leg’s knee bent to 80-90 degrees of flexion. Drive the foot downwards to raise the pelvis off the ground. The opposite foot and hand are used to better engage the Functional Back Fascial Line.

Structures Involved:

  • Gluteus Maximus

  • Latissimus Dorsi

  • Functional Back Line

  • Posterior Chain

  • Core

Related Conditions:

  • Acute Low Back Pain

  • Deadlift Warm Up

  • Sacroiliac Joint Syndrome

  • Hip Spine Syndrome

  • Glute Amnesia

  • Hip Osteoarthritis

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David Song
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