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Bridge Lift (with Single Leg Walk Option) - Strength Exercises for Runners

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Uploaded on Feb 13, 2012

Strengthens the glutes which stabilize the core and reduce risk of injury due to muscle imbalance.
Bridge Lift:
1. Lie on your back with your hands at your sides and palms facing down. Bend your legs so that your feet are flat on the ground and directly below your knees.
2. Fire your glutes by driving your heels into the ground to raise your hips. Your hips should create a straight line from the knee through the hip and shoulder. Again, maintain this position by firing the glutes (driving the heels into the ground) and not flexing the lumbar spine. You should feel it mainly in your glutes and hamstrings, not your back.
3. At the top point, draw in the abdominals (belly button toward your spine) and hold.
4. Hold for 30 seconds for 3 sets. If your legs fatigue and your hips drop before the 30 seconds, reduce each set to 15 seconds.

Single Leg Bridge (advanced option):
1. Lie on your back and bend your knees.
2. Fire the glute by driving the heels into the ground. Raise your hips so you create a straight line from the knee to the hip and through the shoulder.
3. Extend your left leg out so your knees stay at the same level.
4. Draw in your abdominals and hold this position by continuing to drive the foot down like your were trying to put a hole in the floor. Keep the outstretched leg in a stationary position.
4. Hold for 10 seconds and switch legs. Repeat for 1 minute for 2-3 sets.

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