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 right foot off of the roller and extend it straight up in line with your hip. Keep your abs engaged and your right leg extended 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 keep your right leg straight as you lower your right leg toward the floor. EXHALE: Slowly pull the leg back up to your hip 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 extended leg as straight as possible, but bend at the knee slightly if necessary. Only lower your leg toward the floor as far as you can go while holding your bridge still and keeping your hips level.
Muscles Worked: Glutes, Hamstrings, Quads