Lie on your back with a foam roller near your feet. Place your feet (ankles and/or heels) onto the foam roller, knees bent, legs hip-width apart, arms at your sides, and abs engaged. Lift your left foot off of the roller and into a table-top position (knee bent, knee in line with the hip and shin parallel to the floor).
EXHALE: Keep your abs engaged and your left leg in the table-top position as you push your hips straight up toward the ceiling, lifting your glutes and lower back off the floor. INHALE: Slowly lower your hips back down to the starting position to complete one rep. After one set, switch sides to perform another set.
Master the Bridges on Foam Roller exercise before trying this single-leg variation. Don't put any pressure in your head or neck; balance your weight between your foot (on the roller), your shoulder blades, and your arms. Only bridge your hips up as high as you can go while maintaining balance, control and good form.
Muscles Worked: Glutes, Hamstrings