Decline Bridge March

HipLow BackPosterior Chain
Written By David Song

DECLINE BRIDGE MARCH

This is a lower body strengthening exercise that works on many levels. This exercise will challenge you holding a neutral spine while extending the support leg’s hip, and will strengthen the hip flexors of the raised leg. Start by laying on your back with your heels support by a bench. Wrap a mini band around your feet. Lift your pelvis off the floor into a bridge while holding an abdominal brace. Flex the hip by raises one leg off the bench and towards your chest

Muscles Involved:

  • Core

  • Gluteus Maximus

  • Hamstrings

  • Iliopsoas

  • Pectineus

  • Quadriceps

Related Conditions:

  • Internal Snapping Hip Syndrome

  • Iliopsoas Tendinopathy

  • Hip Impingement

  • Non-specific Low Back Pain

  • Hip Spine Syndrome

Related Exercises

Featured
Incline Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliopsoas, Psoas Major, Iliacus, Hip, Hip Strengthening
Incline Banded Mountain Climber
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliopsoas, Psoas Major, Iliacus, Hip, Hip Strengthening
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Iliopsoas, Psoas Major, Iliacus, Hip, Hip Strengthening
Seated Banded Hip March
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip, Iliacus, Iliopsoas, Psoas Major
Seated Banded Hip March
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip, Iliacus, Iliopsoas, Psoas Major
Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Strengthening, Hip, Iliacus, Iliopsoas, Psoas Major
Seated Isometric Hip Flexion
Iliacus, Iliopsoas, Psoas Major, Psoas Minor, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Isometric Exercise, Hip Strengthening
Seated Isometric Hip Flexion
Iliacus, Iliopsoas, Psoas Major, Psoas Minor, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Isometric Exercise, Hip Strengthening
Iliacus, Iliopsoas, Psoas Major, Psoas Minor, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors, Hip Isometric Exercise, Hip Strengthening
Thoracic Erector Massage
Thoracic Erector Spinae, Erector Spinae, Rhomboid, Trapezius, Thoracic Massage, Thoracic Flexibility, Thoracic Spine, Thoracic Extensors, Thoracic Flexion, Foam Rolling
Thoracic Erector Massage
Thoracic Erector Spinae, Erector Spinae, Rhomboid, Trapezius, Thoracic Massage, Thoracic Flexibility, Thoracic Spine, Thoracic Extensors, Thoracic Flexion, Foam Rolling
Thoracic Erector Spinae, Erector Spinae, Rhomboid, Trapezius, Thoracic Massage, Thoracic Flexibility, Thoracic Spine, Thoracic Extensors, Thoracic Flexion, Foam Rolling
Segmental Thoracic Opener
Thoracic Extension, Thoracic Spine, Thoracic Mobility, Thoracic Flexors, Thoracic Flexion, Rectus Abdominis, Foam Rolling
Segmental Thoracic Opener
Thoracic Extension, Thoracic Spine, Thoracic Mobility, Thoracic Flexors, Thoracic Flexion, Rectus Abdominis, Foam Rolling
Thoracic Extension, Thoracic Spine, Thoracic Mobility, Thoracic Flexors, Thoracic Flexion, Rectus Abdominis, Foam Rolling
Foam Roller Thoracic Extension
Thoracic Extension, Thoracic Flexibility, Thoracic Flexors, Thoracic Facet Joint, Thoracic Spine, Foam Rolling, Thoracic Stretch
Foam Roller Thoracic Extension
Thoracic Extension, Thoracic Flexibility, Thoracic Flexors, Thoracic Facet Joint, Thoracic Spine, Foam Rolling, Thoracic Stretch
Thoracic Extension, Thoracic Flexibility, Thoracic Flexors, Thoracic Facet Joint, Thoracic Spine, Foam Rolling, Thoracic Stretch
Prisoner Rotation
Thoracic Spine, Lumbar Spine, External Oblique, Internal Oblique, Obliques, Multifidus, Semispinalis Thoracis, Rotatores Brevis, Rotatores Longus, Serratus Posterior Inferior, Serratus Posterior Superior, Thoracic Mobility, Thoracic Rotation, Thoracic Rotators
Prisoner Rotation
Thoracic Spine, Lumbar Spine, External Oblique, Internal Oblique, Obliques, Multifidus, Semispinalis Thoracis, Rotatores Brevis, Rotatores Longus, Serratus Posterior Inferior, Serratus Posterior Superior, Thoracic Mobility, Thoracic Rotation, Thoracic Rotators
Thoracic Spine, Lumbar Spine, External Oblique, Internal Oblique, Obliques, Multifidus, Semispinalis Thoracis, Rotatores Brevis, Rotatores Longus, Serratus Posterior Inferior, Serratus Posterior Superior, Thoracic Mobility, Thoracic Rotation, Thoracic Rotators
Thoracic Wall Sweep
Thoracic Spine, Thoracic Mobility, Thoracic Extension, Thoracic Extensors, Thoracic Facet Joint, Thoracic Flexion, Thoracic Flexors, Thoracic Rotation, Thoracic Rotators
Thoracic Wall Sweep
Thoracic Spine, Thoracic Mobility, Thoracic Extension, Thoracic Extensors, Thoracic Facet Joint, Thoracic Flexion, Thoracic Flexors, Thoracic Rotation, Thoracic Rotators
Thoracic Spine, Thoracic Mobility, Thoracic Extension, Thoracic Extensors, Thoracic Facet Joint, Thoracic Flexion, Thoracic Flexors, Thoracic Rotation, Thoracic Rotators
Wall Isometric Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Wall Isometric Lateral Raise
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Shoulder, Shoulder Abduction, Shoulder Abductor, Shoulder Isometric Exercise, Lateral Deltoid, Deltoids, Supraspinatus, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Banded Reverse Fly
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
Teres Minor, Infraspinatus, Rhomboid, Rhomboid Major, Rhomboid Minor, Middle Trapezius, Posterior Deltoid, Scapular Retraction, Scapular Retractors, Shoulder Horizontal Abduction, Shoulder Horizontal Abductor, Scapular Strengthening, Shoulder Strengthening
David Song
Previous

90/90 Leg Sweeps
Next

Kettlebell Calf Stretch