Banded Hip Bridge Kicks

BANDED HIP BRIDGE KICK | BANDED HIP THRUSTER KICK

This is an isometric hip extension strengthening exercise that uses a pullup assist band to provide an external cue for the hip extensors. This exercise also helps to dissociate hip movement from the lumbopelvic region. 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. Keep the feet hip distance apart while lying down on your back. Lift your pelvis off of the floor while maintaining a neutral spine. Hold the hip extension while raising one leg off of the ground into knee extension. Hold for up to 2 seconds and slowly lower the leg then alternate sides while maintaining the bridge.

Muscles Involved:

• Iliopsoas

• Gluteus Maximus

• Core (Transversus Abdominus)

• Erector Spinae

• Posterior Chain

Related Conditions:

• Iliopsoas Tendinitis

• Internal Snapping Hip Syndrome

• Non-Specific Low Back Pain

• Sacroiliac Joint Syndrome

• Gluteal Amnesia

Required Exercise Equipment:

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