- Set yourself up as you would when you are performing regular glute bridges. Lie on your back on the floor. If it is more comfortable, you can rest your head on a foam yoga pad.
- Set your shin so it is in a relatively vertical position or else your hamstring will take over. Hold a kettlebell, dumbbell, or weight plate, and extend your arms so the weight is directly above your chest.
- Before you go, take a deep breath in through your nose (360 degrees of air around the spine), brace your core (3-4), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. This will dramatically increase your lumbo-pelvic stability.
- Now extend your hips by pressing through the mid-back portion of your foot and squeezing your glutes, NOT by arching your lower back. This is extremely important. In the top position, your body should form a straight(ish) line from your knees to your shoulders. Keep your body in this position for the duration of the exercise.
- Extend your other leg so it is in a vertical position. Straighten your knee, and point your toes towards you (dorsiflex). If you lack the hamstring flexibility, you can keep your knee in more of a bent position, but whatever joint angle you adopt, maintain this angle for the duration of the exercise. Keep your muscles in the moving leg relatively relaxed as this will prevent the leg from dominating the movement, and will force the muscles of the anterior core to work harder.
- Before you perform the arm and leg lowering movements, repeat the breathing (3-4), bracing, and rib tuck pattern that I described above. Now slowly lower your leg towards the ground while simultaneously extending your arms backwards, exhaling through your teeth, and contracting the muscles of your anterior core as hard as you can.
- Lower your arm and leg as much as you can while maintaining proper form. Once you hit YOUR end range, return your arm and leg to the starting position, slowly inhaling as you do so.
- Your torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, or ribcage to flare, and do not allow your ribs, hips, or spine to rotate.
- Make sure to engage the glutes and anterior core on both sides of your body, as this will prevent your hips on the non-working side from collapsing, and your body from twisting.
You can make this exercise easier by decreasing the range of the arm and leg lowering movement, or just performing the leg lowering movement.
You can make this exercise more challenging by increasing the range of the arm and leg lowering movement, increasing the amount of resistance, or using two kettlebells.