The bridge is a great exercise for activating the glute muscles, lengthening the hip flexors and, when done on one leg, it improves core and hip stability.
Bridge Starting Position
- Lay on your back with your knees bent and hands flat on the floor
- Engage the core. An easy way to engage the core ,without thinking, is to hold a kettlebell/weight over head
Bridge Finish Position
- Lift your buttocks up off the ground until your thighs are inline with your torso.
- Hold this position for a couple seconds
- Slowly slower back down to the start position
With the core appropriately engaged the lower back should not hyperextend and less lower back musculature activated. Teaching the hips to extend rather than the back extending will help with those who have lower back tightness. I’ve actually seen patients who have extremely tight lower musculature relax with only 5 repetitions with the bridge exercise.
Alternatives
- Use only one leg
- March your legs keeping the pelvis from tilting
- Try performing this exercise while on a foam roller. It makes it more wobbly but that only works the muscles of your core that much more.
- Try performing this exercise while having your shoulders on a bosu ball, dynadisc or disc ‘o sit.
- Try adding weight onto your hips with a dumbbell or weight plate.
Originally posted on May 17, 2022 @ 4:37 pm