All movements
Bridge
Counted
Lifting the hips off the floor loads the hip extensors in a position that asks nothing of balance and nothing of the knees.
On your back, side onLens 0.3 to 0.6 m
Before you start
A session holds exercises. An exercise holds sets. Stop what a rule names and everything inside it.
- Pain past 5 out of 10: stop the set.
- Pain travels down the leg: stop the exercise.
- Hamstrings cramp and do not settle: stop the set.
The movement
- Lie on your back on the floor or a firm bed.
- Knees bent, both feet flat, hip width apart.
- Heels a hand's length from the buttocks.
- Arms on the floor beside you.
- Head on the floor, eyes on the ceiling.
- Press the feet into the floor.
- Lift the hips until the shoulder, hip and knee line up.
- Hold 3 seconds.
- Lower the hips slowly to the floor.
- Rest a moment.
- hip extension
- No published number
- Sets
- 1 to 3
- Repetitions
- 8 to 12, held 3 seconds
- Sessions a week
- 2 to 3
- Down
- 3 seconds
- Pause at the bottom
- 1 second
- Up
- 2 seconds
- Pause at the top
- 3 seconds
Sets, repetitions and sessions: No published value, low confidence.