The Single Leg Bridge Endurance Assessment is a reliable tool developed and used to evaluate proximal lower body strength, pelvis and trunk control, and muscle endurance. Please watch the video to get a visual demonstration of how to perform the test and what to be mindful of. Below you will find a description of how to do so.
Get set-up laying on the ground with your body supported. On the side you plan to perform the test, bend the knee so that your foot is roughly placed under your knee and flat on the ground. With the other leg, focus on keeping the knee straight the entire time and level with the other leg. To begin the test, bridge your hips up into the air as high as you can - you have to maintain this height. You have to maintain this position while also keeping your pelvis level to the ground. Your score is the total amount of time you can hold the optimal form position. Take a break and perform on the other side, record your scores below.
Some rules to remember with this assessment. Your test time ends when you can no longer maintain optimal form - this includes keeping your hips as high as you can, pelvis level to the floor, and not compensating with your arms by pushing them into the ground (keep them across your chest). Be sure to reference the entire video again before performing this assessment again on both sides to improve your performance.
Prehab Goals & Normative Values: 30 seconds each side
Prehab Goal: 60 seconds each side
Take the assessment, write down your score, and track your progress throughout the program.