This exercise is an excellent closed chain exercise meant to challenge the strength in your gluteals, hamstrings and core musculature. This more challenging version of a bridge should only be attempted when your form has been perfected while both legs are grounded.
This exercise can be helpful if you suffer from hip, knee or back pain and is particularly helpful when your gluteus muscle group is not activating adequately. Many people can cheat or compensate with the “wrong muscles” during this exercise.
Be sure to avoid over activation in the low back. Always maintain a neutral spine and avoid excessive arching. Try to initiate this exercise in the buttock and use the hip as a fulcrum.
Good form is mandatory for this exercise so we suggest using mirrors as much as possible. Never perform this exercise if you are feeling pain, pinching or discomfort anywhere in your body.
We always recommend talking to a qualified health professional such a Physiotherapist to ensure this exercise is right for your body. To book an appointment with one of our expert Physiotherapists in downtown Toronto, give us a call.