SWIF Movement of the Week

The Leg Lock Bridge is an easy, safe and effective way to strengthen a muscle group which is a common source of weakness in many people- the hamstrings. Weakness and inflexibility in the hamstrings can lead to various problems with the knees, low back, posture or simply strains or tears in this area.

Try to incoporate this movement into the muscle activation portion of your Conditioning session, or simply use it as a lower body exercise when training legs.

Here's how it's done:

Lay on your back with both knees bent and your feet flat on the floor. Grab underneath one knee and pull your thigh close to your chest. Now place the foot that is on the ground in the center of your body.

Keeping your leg close to your chest, drive through the heel on the ground to get your hips as high as you can. Lower your hips in a smooth motion and repeat.

If you are using this exercise for muscle activation 1-2 sets of 10-15 will suffice. If you are incoporating it into the strength portion, try 3-5 sets of 10-15 repetitions.