ADDUCTOR SQUEEZE ELEVATED BRIDGE

This is an advanced version of the conventional GLUTE BRIDGE exercise. Set up by placing your feet on a bench, set of stable chairs, or sofa with your feet shoulder distance apart and knees bent to 90 degrees while laying face up on the floor. Place a foam roller or yoga block between your knees and squeeze it with a high amount of effort.. Maintain this squeeze throughout this exercise. Proceed to lift the pelvis off the floor by extending through the hips. Keep a neutral spine by bracing through the core.

Muscles Involved:

• Gluteus Maximus

• Hamstrings

• Erector Spinae

• Hip adductors

  • adductor magnus

  • adductor longus

  • adductor brevis

  • gracilis

  • pectineus

• Posterior Chain

Related Conditions:

• Glute Amnesia

• Hip Spine Syndrome

• Acute Low Back Pain

• Sacroiliac Joint Syndrome

Exercise videos