Banded Hip Bridge

BANDED HIP MARCH

This is a strengthening exercise that uses a pullup assist band to provide an external cue for the hip extensors. Start by lying down on your back while holding a band with both of your hands. Place the band along the front of your hips and place your feet about shoulder distance apart. Bend the knees so that there is roughly a 90 degree bend in them. Begin by raising the pelvis off of the ground while keeping the core braced to maintain a neutral spine. Raise the pelvis until the torso is in line with your thighs (your pant side seam should be in line with your shirt seam). Hold this position for up to 2 seconds before lowering the pelvis to complete a repetition.

Muscles Involved:

• Gluteus Maximus

• Hamstrings

• Erector Spinae

• Core Muscles (Transverse Abdominus)

Related Conditions:

• Non-specific Low Back Pain

• External Snapping Hip Syndrome

• Greater Trochanteric Bursitis

• Greater Trochanter Pain Syndrome

• Hip Osteoarthritis

• Functional Hip Impingement

• Hip Labral Tear

• Femoral Acetabular Impingement

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