How to Do Bridge With Alternating Leg Raise

Bridge With Alternating Leg Raise is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bridge With Alternating Leg Raise

  1. 01Lie supine on the floor with knees bent and feet flat, arms extended by the sides.
  2. 02Drive through the heels to lift the hips into a bridge position until the torso forms a straight line from shoulders to knees.
  3. 03Lift one foot off the floor and extend the leg straight while keeping the pelvis perfectly level.
  4. 04Lower the foot back to the start position without allowing the glutes to touch the ground.
  5. 05Repeat the leg raise on the opposite side while maintaining a rigid core.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bridge With Alternating Leg Raise

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the hips drop as the leg lifts, drive the grounded heel harder into the floor to keep the pelvis level.

Same coaching engine used inside the A90 app

05 / FAQ

Bridge With Alternating Leg Raise questions

What muscles does Bridge With Alternating Leg Raise work?

Bridge With Alternating Leg Raise is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Bridge With Alternating Leg Raise correctly?

Lie supine on the floor with knees bent and feet flat, arms extended by the sides. Drive through the heels to lift the hips into a bridge position until the torso forms a straight line from shoulders to knees. Lift one foot off the floor and extend the leg straight while keeping the pelvis perfectly level. Lower the foot back to the start position without allowing the glutes to touch the ground. Repeat the leg raise on the opposite side while maintaining a rigid core.

What is the A90 coach tip for Bridge With Alternating Leg Raise?

If the hips drop as the leg lifts, drive the grounded heel harder into the floor to keep the pelvis level.

Is Bridge With Alternating Leg Raise suitable for beginners?

Bridge With Alternating Leg Raise is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bridge With Alternating Leg Raise?

No. Bridge With Alternating Leg Raise is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bridge with alternating leg raise into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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