The Hip Bridge

What a great exercise for getting the core, flutes and hamstrings working.  The great thing about the Hip Bridge Exercise is that there are so many opportunities to vary the exercise.  Some of the most common ways to progress/regress the exercise include:

  • Start position – Bilateral or Single Leg, Back on the ground or on the bench or swiss ball
  • Feet position – distance from hip, feet on different equipment such as the swiss ball.
  • Traditional variants such as reps, sets, speed.
  • External load such as barbell, medicine ball etc.

Often I will use the hip bridge as part of my movement and strength/endurance assessment. You can tell a lot about someone when they are doing the hip bridge.  Some people may lack range of movement (failure to get the hips high), others may tilt the pelvis (failure to control the pelvis), others may cramp up in the hamstring (over working) and many other variants.

Below are some great images sourced from Google Images that outlines different ways to perform the hip bridge.

Bilateral and Single Leg Hip Bridge







Hip Bridge From Swiss Ball










Hip Bridge/Thruster From Bench With Barbell








Hip Bridge/Thruster with Barbell From Floor









Hip Bridge From Hand Supported Position










Single Leg Hip Bridge From Swiss Ball











Single Leg Hip Bridge From Bench








Single Leg Support From Elevated Hip Bridge Position










As you can see there are many variations of the hip bridge and they all have benefits.  If you would like to find out more about the hip bridge exercise and would like further advice on your training program, please touch base with us at Principle Four Osteopathy.

Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics.

The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation.

The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation.

To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.