Single Leg Bridges - LEFT VIEW
Exercise configuration details
Exercise Steps
Step 1: Setup
ID: STEP_1
Description:
Lie on your back with your feet flat and hip-width apart, knees bent at 180°C, and feet positioned 12–18 inches from your buttocks.
Time: 2.0%
Step 2: Bridge Lift
ID: STEP_2
Description:
Push through your feet to lift your hips until your body forms a straight line from knees to shoulders, making sure to squeeze your glutes.
Time: 4.0%
Step 3: Right Leg March
ID: STEP_3
Description:
Lift your right leg to hip height while keeping the knee bent at 180°C and hips level; hold this position for 5 seconds.
Time: 6.0%
Step 4: Lower Right Leg
ID: STEP_4
Description:
Slowly lower your right leg back to the floor while maintaining the bridge position with your hips elevated.
Time: 7.0%
Step 5: Left Leg March
ID: STEP_5
Description:
Repeat the movement by lifting your left leg to hip height and holding for 5 seconds.
Time: 8.0%
Step 6: Lower Left Leg
ID: STEP_6
Description:
Slowly lower your left leg back to the floor, keeping the bridge position stable with both feet.
Time: 10.0%
Step 7: Setup
ID: STEP_1_REP2
Description:
Lie on your back with your feet flat and hip-width apart, knees bent at 180°C, and feet positioned 12–18 inches from your buttocks.
Time: 12.0%
Step 8: Bridge Lift
ID: STEP_2_REP2
Description:
Push through your feet to lift your hips until your body forms a straight line from knees to shoulders, making sure to squeeze your glutes.
Time: 14.0%
Step 9: Right Leg March
ID: STEP_3_REP2
Description:
Lift your right leg to hip height while keeping the knee bent at 180°C and hips level; hold this position for 5 seconds.
Time: 16.0%
Step 10: Lower Right Leg
ID: STEP_4_REP2
Description:
Slowly lower your right leg back to the floor while maintaining the bridge position with your hips elevated.
Time: 17.0%
Step 11: Left Leg March
ID: STEP_5_REP2
Description:
Repeat the movement by lifting your left leg to hip height and holding for 5 seconds.
Time: 18.0%
Step 12: Lower Left Leg
ID: STEP_6_REP2
Description:
Slowly lower your left leg back to the floor, keeping the bridge position stable with both feet.
Time: 20.0%
Step 13: Setup
ID: STEP_1_REP3
Description:
Lie on your back with your feet flat and hip-width apart, knees bent at 180°C, and feet positioned 12–18 inches from your buttocks.
Time: 22.0%
Step 14: Bridge Lift
ID: STEP_2_REP3
Description:
Push through your feet to lift your hips until your body forms a straight line from knees to shoulders, making sure to squeeze your glutes.
Time: 24.0%
Step 15: Right Leg March
ID: STEP_3_REP3
Description:
Lift your right leg to hip height while keeping the knee bent at 180°C and hips level; hold this position for 5 seconds.
Time: 26.0%
Step 16: Lower Right Leg
ID: STEP_4_REP3
Description:
Slowly lower your right leg back to the floor while maintaining the bridge position with your hips elevated.
Time: 27.0%
Step 17: Left Leg March
ID: STEP_5_REP3
Description:
Repeat the movement by lifting your left leg to hip height and holding for 5 seconds.
Time: 28.0%
Step 18: Lower Left Leg
ID: STEP_6_REP3
Description:
Slowly lower your left leg back to the floor, keeping the bridge position stable with both feet.
Time: 30.0%
Step 19: Setup
ID: STEP_1_REP4
Description:
Lie on your back with your feet flat and hip-width apart, knees bent at 180°C, and feet positioned 12–18 inches from your buttocks.
Time: 32.0%
Step 20: Bridge Lift
ID: STEP_2_REP4
Description:
Push through your feet to lift your hips until your body forms a straight line from knees to shoulders, making sure to squeeze your glutes.
Time: 34.0%
Step 21: Right Leg March
ID: STEP_3_REP4
Description:
Lift your right leg to hip height while keeping the knee bent at 180°C and hips level; hold this position for 5 seconds.
Time: 36.0%
Step 22: Lower Right Leg
ID: STEP_4_REP4
Description:
Slowly lower your right leg back to the floor while maintaining the bridge position with your hips elevated.
Time: 37.0%
Step 23: Left Leg March
ID: STEP_5_REP4
Description:
Repeat the movement by lifting your left leg to hip height and holding for 5 seconds.
Time: 38.0%
Step 24: Lower Left Leg
ID: STEP_6_REP4
Description:
Slowly lower your left leg back to the floor, keeping the bridge position stable with both feet.
Time: 40.0%
Step 25: Setup
ID: STEP_1_REP5
Description:
Lie on your back with your feet flat and hip-width apart, knees bent at 180°C, and feet positioned 12–18 inches from your buttocks.
Time: 42.0%
Step 26: Bridge Lift
ID: STEP_2_REP5
Description:
Push through your feet to lift your hips until your body forms a straight line from knees to shoulders, making sure to squeeze your glutes.
Time: 44.0%
Step 27: Right Leg March
ID: STEP_3_REP5
Description:
Lift your right leg to hip height while keeping the knee bent at 180°C and hips level; hold this position for 5 seconds.
Time: 46.0%
Step 28: Lower Right Leg
ID: STEP_4_REP5
Description:
Slowly lower your right leg back to the floor while maintaining the bridge position with your hips elevated.
Time: 47.0%
Step 29: Left Leg March
ID: STEP_5_REP5
Description:
Repeat the movement by lifting your left leg to hip height and holding for 5 seconds.
Time: 48.0%
Step 30: Lower Left Leg
ID: STEP_6_REP5
Description:
Slowly lower your left leg back to the floor, keeping the bridge position stable with both feet.
Time: 50.0%
Step 31: Setup
ID: STEP_1_REP6
Description:
Lie on your back with your feet flat and hip-width apart, knees bent at 180°C, and feet positioned 12–18 inches from your buttocks.
Time: 52.0%
Step 32: Bridge Lift
ID: STEP_2_REP6
Description:
Push through your feet to lift your hips until your body forms a straight line from knees to shoulders, making sure to squeeze your glutes.
Time: 54.0%
Step 33: Right Leg March
ID: STEP_3_REP6
Description:
Lift your right leg to hip height while keeping the knee bent at 180°C and hips level; hold this position for 5 seconds.
Time: 56.0%
Step 34: Lower Right Leg
ID: STEP_4_REP6
Description:
Slowly lower your right leg back to the floor while maintaining the bridge position with your hips elevated.
Time: 57.0%
Step 35: Left Leg March
ID: STEP_5_REP6
Description:
Repeat the movement by lifting your left leg to hip height and holding for 5 seconds.
Time: 58.0%
Step 36: Lower Left Leg
ID: STEP_6_REP6
Description:
Slowly lower your left leg back to the floor, keeping the bridge position stable with both feet.
Time: 60.0%
Step 37: Setup
ID: STEP_1_REP7
Description:
Lie on your back with your feet flat and hip-width apart, knees bent at 180°C, and feet positioned 12–18 inches from your buttocks.
Time: 62.0%
Step 38: Bridge Lift
ID: STEP_2_REP7
Description:
Push through your feet to lift your hips until your body forms a straight line from knees to shoulders, making sure to squeeze your glutes.
Time: 64.0%
Step 39: Right Leg March
ID: STEP_3_REP7
Description:
Lift your right leg to hip height while keeping the knee bent at 180°C and hips level; hold this position for 5 seconds.
Time: 66.0%
Step 40: Lower Right Leg
ID: STEP_4_REP7
Description:
Slowly lower your right leg back to the floor while maintaining the bridge position with your hips elevated.
Time: 67.0%
Step 41: Left Leg March
ID: STEP_5_REP7
Description:
Repeat the movement by lifting your left leg to hip height and holding for 5 seconds.
Time: 68.0%
Step 42: Lower Left Leg
ID: STEP_6_REP7
Description:
Slowly lower your left leg back to the floor, keeping the bridge position stable with both feet.
Time: 70.0%
Step 43: Setup
ID: STEP_1_REP8
Description:
Lie on your back with your feet flat and hip-width apart, knees bent at 180°C, and feet positioned 12–18 inches from your buttocks.
Time: 72.0%
Step 44: Bridge Lift
ID: STEP_2_REP8
Description:
Push through your feet to lift your hips until your body forms a straight line from knees to shoulders, making sure to squeeze your glutes.
Time: 74.0%
Step 45: Right Leg March
ID: STEP_3_REP8
Description:
Lift your right leg to hip height while keeping the knee bent at 180°C and hips level; hold this position for 5 seconds.
Time: 76.0%
Step 46: Lower Right Leg
ID: STEP_4_REP8
Description:
Slowly lower your right leg back to the floor while maintaining the bridge position with your hips elevated.
Time: 77.0%
Step 47: Left Leg March
ID: STEP_5_REP8
Description:
Repeat the movement by lifting your left leg to hip height and holding for 5 seconds.
Time: 78.0%
Step 48: Lower Left Leg
ID: STEP_6_REP8
Description:
Slowly lower your left leg back to the floor, keeping the bridge position stable with both feet.
Time: 80.0%
Step 49: Setup
ID: STEP_1_REP9
Description:
Lie on your back with your feet flat and hip-width apart, knees bent at 180°C, and feet positioned 12–18 inches from your buttocks.
Time: 82.0%
Step 50: Bridge Lift
ID: STEP_2_REP9
Description:
Push through your feet to lift your hips until your body forms a straight line from knees to shoulders, making sure to squeeze your glutes.
Time: 84.0%
Step 51: Right Leg March
ID: STEP_3_REP9
Description:
Lift your right leg to hip height while keeping the knee bent at 180°C and hips level; hold this position for 5 seconds.
Time: 86.0%
Step 52: Lower Right Leg
ID: STEP_4_REP9
Description:
Slowly lower your right leg back to the floor while maintaining the bridge position with your hips elevated.
Time: 87.0%
Step 53: Left Leg March
ID: STEP_5_REP9
Description:
Repeat the movement by lifting your left leg to hip height and holding for 5 seconds.
Time: 88.0%
Step 54: Lower Left Leg
ID: STEP_6_REP9
Description:
Slowly lower your left leg back to the floor, keeping the bridge position stable with both feet.
Time: 90.0%
Step 55: Setup
ID: STEP_1_REP10
Description:
Lie on your back with your feet flat and hip-width apart, knees bent at 180°C, and feet positioned 12–18 inches from your buttocks.
Time: 92.0%
Step 56: Bridge Lift
ID: STEP_2_REP10
Description:
Push through your feet to lift your hips until your body forms a straight line from knees to shoulders, making sure to squeeze your glutes.
Time: 94.0%
Step 57: Right Leg March
ID: STEP_3_REP10
Description:
Lift your right leg to hip height while keeping the knee bent at 180°C and hips level; hold this position for 5 seconds.
Time: 96.0%
Step 58: Lower Right Leg
ID: STEP_4_REP10
Description:
Slowly lower your right leg back to the floor while maintaining the bridge position with your hips elevated.
Time: 97.0%
Step 59: Left Leg March
ID: STEP_5_REP10
Description:
Repeat the movement by lifting your left leg to hip height and holding for 5 seconds.
Time: 98.0%
Step 60: Lower Left Leg
ID: STEP_6_REP10
Description:
Slowly lower your left leg back to the floor, keeping the bridge position stable with both feet.
Time: 100.0%
Basic Information
Exercise ID(s):
c769a447-7923-40ea-8061-fbcbab6fc239
Total Steps: 60
Config File:
single_leg_bridges_left_view.yaml
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Processing Options
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- AI Summary (groq)