One Arm One Leg Bridge Crunches

Beginner, Intermediate, Advanced

Overview

The one-arm, one-leg alternating bridge crunch is an advanced variation of the bridge crunch exercise that adds an extra challenge by involving opposite arm and leg movements. This exercise targets the core muscles, including the rectus abdominis and obliques, while also engaging the glutes and hamstrings..

Steps

1. Starting Position: Lie on your back on an exercise mat with your knees bent and feet flat on the mat. Extend your left arm overhead, and simultaneously extend your right leg straight out so it's hovering above the ground. Keep your right arm alongside your body and your left leg bent with your foot still flat on the mat.
2. Lift Your Hips: Press through your left foot and lift your hips off the ground to create a bridge position. Your weight should be supported by your left foot and your upper back. Engage your glutes and core muscles to maintain stability.
3. Simultaneous Crunch: As you lift your hips, perform a crunch by bringing your right knee and your left elbow toward each other. Try to touch your right knee to your left elbow while keeping your core engaged.
4. Return to Starting Position: Slowly lower your hips and your extended arm and leg back to the starting position. Your right leg should once again be hovering above the ground, and your left arm extended overhead.
5. Switch Sides: Repeat the movement on the opposite side. Extend your right arm overhead and your left leg straight out. Lift your hips, perform a crunch by bringing your left knee and right elbow toward each other, and then return to the starting position.
6. Alternating Repetitions: Continue alternating sides for the desired number of repetitions. Each time you perform a crunch, focus on contracting your core muscles and maintaining proper form.