Hip Bridge Progressions
The hip bridge is a commonly prescribed exercise used as part of movement preparation and strength training of the gluteals and hamstring muscles. Below I have outlined a number of various hip bridge progressions one could look at incorporating from beginner through to more advanced.
Bilateral hip bridge + arms on floor support –> Bilateral hip bridge – no arms –> Bilateral hip bridge + Increased ROM (from step) –> Bilateral hip bridge + ROM (ball) + Stability challenge (swiss ball/bosu ball)
Single leg hip bridge + arms on floor support –> Single leg hip bridge – no arms –> Single leg hip bridge (marching / alternating) –> Single leg hip bridge + Increased ROM (from step) –> Single leg hip bridge + Increased ROM (ball) + Stability challenge (swiss ball/bosu ball)
Other variables that could be added to progress the exercise include external load, visual feedback (eyes closed/open), change in ground support (foot further away = more hamstring load, knee angle 90 degrees = glute activation, foot near glute = more quad activation, ground support on heel instead of foot = more glute activation). Acute training variables such as sets, reps, rest break, speed of movement can also be adapted for the individual.
Next time you are thinking about adding in some hip bridges into your movement training or primary training program, be sure to think about the many options you have to progress and regress this great exercise.
This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Heath has a particular interest in exercise rehabilitation and strength and conditioning. He has completed ASCA Level 2 Strength and Conditioning Course, Powerlifting Association Level 1 Coaching Course, FMS and many more. For all of your injury treatment and management needs, touch base with us at www.principlefourosteopathy.com. Principle Four Osteopathy are one of Melbourne City CBD and Docklands leading osteopathy clinics.