I have been raising weights for more than five years and working as a fitness writer, so I often try all the strength exercises.
Thankfully, that’s not true because I recently changed how to train my body and found a movement to reduce the pain in the knee.
This exercise was called a single legstring bridge and was recommended by a physical therapist as part of a continuous treatment of knee injuries that have been harassing me for many years.
Movement is mainly strengthened HamstringThe muscles on the back of the thighs and knees are more extensive, including more stable knee joints and improved core strengths.
How to do a single legstring bridge
- Lie down and put the heel on the heel such as a bench or plio box or a heel like a plio box, bending the heel to 90 °.
- Raise your left foot from the floor and catch it in the air.
- Use the core to press the right heel to lift the hips until the body is straight from the knee to the shoulder. You should feel the back of the right leg.
- Low with control.
- Repeat 5-12 times on both sides and complete 3-5 sets depending on the challenge of the feeling.
The benefits of a single legstring bridge
The hamstring may not be the area you spend a lot of time to reinforce, but according to the founder of the physical therapy and the founder of the completely Pilates. Helen O’Leary.
“The legs of the legs are generally weak for most people,” she says. Suitable and well.
“The quad muscles in front of the thighs are bigger and stronger, we use more as part of everyday life, such as getting up from a chair or floor or climbing the stairs.
“If the balance between the quad and the hamstring is improved, you can provide additional power and improve the stability of the knee joints to prevent injuries.”
My experience for a single legstring bridge
When I added a hamstring bridge to exercise, I realized that even though I regularly performed lower body exercises such as squats and de drifts, the hamstring was much weaker than I had.
You can feel the launch of a hamstring during this movement, but it has become a bit easier as the hamstring is stronger because of the work for three weeks.
Hamping Bridge also activated the core and buttocks, and found that it has been less strongly promoting this movement. Perhaps it is because it strengthens the muscles that support it.
I have been impressed with how effective the hamstring legs are, and I think that more people should consider adding to exercise. I will definitely keep them in my daily life.
