Isometric Cross Connect Bridge

  • HOW: Begin by lying on your back with knees bent, feet flat on the floor. Take the knee of one leg towards the chest and the elbow of the opposite side arm towards the feet. Using a ball or yoga block, connect the elbow and the knee for a static hold. Driving through the heel of the foot on the floor, push your hips up towards the ceiling. Hold for duration. 
  • FEEL: You should feel your front and side abdominals. You should feel the front of the hip that driving up towards your chest. . You should feel the back of the hip, including the hamstring and gluteal muscles, that is the bridge motion.  
  • COMPENSATION: Avoid letting the shin sag down on the leg side performing the cross connect. Avoid any strain in the neck, option to rest the head. Avoid arching your low back when in the bridge position.

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