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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). 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: Hold your hips up in the bridge position as you hinge from the hip to lower your left toes toward the floor. EXHALE: Slowly pull the leg back up to the table-top position to complete one rep. After one set, switch sides to perform another set.
Master the Single-Leg Bridges on Foam Roller exercises before trying this 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. Keep your hips level and the knee of the moving leg bent at 90 degrees at all times. Only lower your toes toward the floor as far as you can go while holding your bridge still and keeping your hips level.
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