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