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: ➡Introducing someone in pain to general movement. ➡Learning to activate and use the glutes as a primary mover over the hamstrings, adductors, or erector spinae muscles ➡Introducing the concept of abdominal core control and a stable spine while the hip joint moves ➡Low 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: 2️⃣Bridge taps for introduction of single limb loading and introduction of transverse plane loading through the hip as well as the core 3️⃣Single leg bridge with leg supported. While not encouraged, the patient can still derive some stability from the top leg pushing into the bottom leg 4️⃣Single leg bridge unsupported with short lever. Shorter lever is easier. 5️⃣Single leg bridge unsupported with long lever. Longer lever is harder. . Happy hip thrusting!
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