Glute Bridge Progressions

Glute Bridge Progressions

Bridging Progressions Got BACK PAIN? - Master the basics first . The bridge is a FUNDAMENTAL phase I rehab exercise for countless reasons: โžกIntroducing someone in pain to general movement. โžกLearning to activate and use the glutes as a primary mover over the hamstrings, adductors, or erector spinae muscles โžกIntroducing the concept of abdominal core control and a stable spine while the hip joint moves โžกLow fear movement - laying on your back and lifting your hips up. "Just as you do everyday in bed to scoot over" . Far too often progressions of the double leg bridge are neglected, and simply a new exercise is chosen once someone "gets down" the double leg bridge. Once a patient develops a level of comfort and confidence with an exercise, don't be so gung-ho to change it up for a harder exercise. Instead, I encourage you to think of microprogressions (changes to the same exercise) instead of macroprogressions (choosing a completely new exercise) when it comes to a rehab program - especially when someone is fearful of new movements/exercises. . Progressions and one (of many) rationales: 2๏ธโƒฃBridge taps for introduction of single limb loading and introduction of transverse plane loading through the hip as well as the core 3๏ธโƒฃSingle leg bridge with leg supported. While not encouraged, the patient can still derive some stability from the top leg pushing into the bottom leg 4๏ธโƒฃSingle leg bridge unsupported with short lever. Shorter lever is easier. 5๏ธโƒฃSingle leg bridge unsupported with long lever. Longer lever is harder. . Happy hip thrusting!
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