Movement: Start lying on a mat on your side, with your feet next to a sturdy elevation of one to two feet. Place your feet on the object, and raise up onto your hand, straightening your arm. Brace through your core and establish a straight line between your shoulders, hips and feet, maintaining a neutral spine. Now lift the far leg up in the air and hold for prescribed time, and the leg raise and lower for prescribed repetitions. Repeat with opposite leg.
Repetitions: Hold for the full prescribed time on one side, then switch sides and repeat. This counts as one set.
Strength criteria: Must be able to perform side bridges with straight legs and a straight arm.
Training Impact
Muscle Roles in side bridges - feet elevated, raised leg
Instructions and effects for the Side Bridges - Feet Elevated, Raised Leg exercise 
