Out of the many exercises I utilize for both myself and my patients at the West End center, the bridge is one of my absolute favorites.
The bridge is a great strength exercise for your gluteus maximus, the large buttocks muscle which helps with walking as well as more intense activities such as climbing stairs and hills. In addition to your glutes, this exercise also works out the core and abdominal stabilizing muscles. These muscles help coordinate your leg muscles with the rest of the body for high-level activities such as lifting weights.
Another reason I love the bridge so much is because it’s an excellent method for people who sit all day to stretch their bodies into an opposing position.
How to Do the Bridge
There are many different ways to implement the bridge, with plenty of exercise variations to progress and tailor a bridge to each person’s needs:
Basic Bridge
Start by laying on your back, bending your knees so that your feet are flat on the floor. Lift your bottom into the air so that you form a straight line from your knees to your shoulders. Hold the position for three seconds and slowly lower your body back down, then repeat.
Hamstring Variation
If you want to focus the exercise on your hamstrings, follow the steps for a basic bridge but keep your leg straight instead. An easy way to perform this variation is by using a large exercise ball; place your feet on top of the ball and then push your hips into the air.
Single Leg Bridge
A more challenging version of this exercise is the single leg bridge. Begin by laying on your back with feet flat on the floor, straightening one leg but keeping both your knees at the same height. Then lift your bottom into the air without leaning towards one side.
Live Life Your Way
The bridge is one of many different exercises that you can use to build functional strength. To learn additional strengthening exercises that help you complete strenuous activities and prevent injury, schedule an appointment at Set Physical Therapy today!
