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How To Do Alternating One Leg 1/2 Bridge Push Ups With Perfect Form

Published January 12, 2018
KC Clements

Written By: KC Clements, MS

KC holds a Master of Arts in Gender Politics from New York University

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<script type="application/ld+json"> { "@context":"http://schema.org", "@type":"BlogPosting", "author": { "@type": "Person", "name": "KC Clements, MS" }, "publisher": { "@type": "Organization", "name": "Warrior Made", "logo": { "@type": "ImageObject", "url": "https://www.warriormade.com", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_ALTERNATING_ONE_LEG_1-2_BRIDGE_PUSH_UPS.jpg" } }, "headline":"How To Do Alternating One Leg 1/2 Bridge Push Ups With Perfect Form", "datePublished":"2018-01-12", "dateModified": "2019-11-11", "description":"Learn How To Do Alternating One Leg 1/2 Bridge Push Ups With Perfect Form.", "image": "https://d1ghrtdbdq2gkr.cloudfront.net/media/public/2019/11/Advanced_ALTERNATING_ONE_LEG_1-2_BRIDGE_PUSH_UPS.jpg" } </script> <article> <div> <ul> <li><a href="#section1">Instructions</a></li> <li><a href="#section2">Things to Keep in Mind</a></li> <li><a href="#section3">Conclusion</a></li> </ul> </div> <section> <p>The bridge is a popular move across disciplines, from yoga to pilates to bodybuilding. What many people don’t know is that there are a bunch of different variations on the bridge. Some of these exercises involve dynamic movements of the body rather than the static pose of a classic bridge. Here we’re going to teach you an amazing advanced variation on the bridge. This will raise your heart rate and work your back and lower body hard: the alternating one leg half bridge pushup.</p> <p>To perform the alternating one leg half bridge pushup, lie on your back with your knees bent. Place your hands on either side of your head with your fingers pointed toward your feet. Lift your hips to form a half bridge and as you do this, extend your right leg up as high as you can. Lower yourself down, then switch to perform the same move, this time lifting your left leg. This is an advanced exercise, but the benefits—including strengthening the back of your body, the muscles of your spine, and your legs—are well worth working up to. </p> <p>Beginners should start with the shoulder bridge lift. Lie on your back with your arms face up at your sides. Bend your knees to bring your heels as close to your butt as possible. Press through your heels to lift your hips toward the ceiling as high as you can. Hold for a moment then slowly drop your hips back to the ground before starting another repetition. The shoulder bridge lift will help you start to build up your lower-body strength—particularly in your glutes, hip flexors, and lower back.</p> <p>When you’ve mastered the shoulder bridge lift, move on to the alternating one leg shoulder bridge lift. Do everything as you did for the shoulder bridge lift, but this time lift yourself up with one leg at a time while extending the opposite leg. Switch to do the movement on the other side. The benefit of doing an alternating exercise like this is that you’ll build muscle symmetry while improving balance and stability.</p> <p>If you’re ready to tackle the alternating one leg half bridge pushup, here’s how it’s done!</p> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section1"> <h2>Instructions</h2> <ol> <li>Lie down with your knees bent and your heels as close to your butt as possible. Bend your elbows and place your hands on either side of your head with your fingers pointing toward your feet.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-1.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-1.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-1.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-LR-1.jpg" class="img-fluid" alt="alt-half-bridge-push-up-1"> </picture> <li>Bring your hips up to enter a half bridge. As you do this extend your left leg upward as far as you can.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-2.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-2.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-2.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-LR-2.jpg" class="img-fluid" alt="alt-half-bridge-push-up-2"> </picture> <li>Slowly lower yourself back to the floor, then lift up again, this time extending your right leg.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-3.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-3.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-3.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-LR-3.jpg" class="img-fluid" alt="alt-half-bridge-push-up-3"> </picture> <li>Continue alternating until you’ve completed a set.</li> </ol> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section2"> <h2>Things to keep in mind</h2> <ul> <li>It’s easy to lose your balance during this move as you’re trying to support your weight on one leg at a time. To correct this, press extra hard into the opposite hand from the leg you’re lifting. When you lift your right leg, for example, press hard into your left hand to maintain balance.</li> <li>Inhale as you press up and exhale as you drop back down.</li> <li>Don’t let your elbows flare out during the bridge as this can put you at risk for injury. Instead, try to pull them in towards your head as far as you can comfortably.</li> <li>Keep your chest open throughout the movement. Think about pulling your shoulder blades back to achieve this.</li> <picture class="lazy-load"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-4.webp" type="image/webp"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-4.jp2" type="image/jpf"> <source data-srcset="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-4.jpg"> <img src="https://d1ghrtdbdq2gkr.cloudfront.net/blog-content/instructionals-content/alt-half-bridge-push-up-LR-4.jpg" class="img-fluid" alt="alt-half-bridge-push-up-4"> </picture> </ul> </section> <hr class="divider-50 divider-medium mx-auto"> <section> <section id="section3"> <h2>Conclusion:</h2> <p>This move is a challenging one, but it comes with some great rewards. Start slow and stay focused on your form when you’re first adjusting to this move. Over time, try extending your leg up a little further to really take advantage of the benefits this move has for your flexibility.</p> <p>Again, if you’re new, you might not be ready to take on this move just yet. Start with the shoulder bridge lift to get accustomed to the bridge and build up back and lower-body strength. From there, transition into the alternating one leg shoulder bridge lift to bring yourself one step closer to the one leg half bridge pushup. This is an incredible series of moves that will have a positive impact on your flexibility, strength, and balance.</p> <p>Now that you’ve got all the cues you need to perform the perfect alternating one leg half bridge pushup, it’s time to try it out for yourself. Add a set to your next workout or try a few repetitions during the commercial break of your favorite TV show.</p> <p>If this exercise is too difficult, try <a target="_blank" href="https://www.warriormade.com/content/exercise/perfect-form-alternating-one-leg-shoulder-bridge-l/">Alternating One Leg Shoulder Bridge Lifts</a>.</p> </section> </article>

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