Single Leg Eccentric Bridge

Hip
Written By David Song

SINGLE LEG ECCENTRIC HIP BRIDGE | SINGLE LEG ECCENTRIC GLUTE BRIDGE

This is a single leg hip extension strengthening exercise. Lie down on your back and bend both knees to 90 degrees. Lift the pelvis off of the ground using both feet then raise the non-target leg off the ground into 90 degrees hip flexion. Keep the target leg’s heel planted and drive it downwards as you lower the pelvis to the ground at a 5-10 second tempo. Keep the spine neutral by bracing the core prior to lifting up the pelvis.

Muscles Involved:

  • Gluteus Maximus

  • Hamstrings

Related Conditions:

  • External Snapping Hip Syndrome

  • Glute Amnesia

  • Glute Strain

  • Hamstring Strain

  • Hip Bursitis

  • Hip Spine Syndrome

  • Lower Kinetic Pain Syndrome

  • Proximal Hamstrings Tendinitis / Hamstrings Tendinopathy / Hamstrings Tendinosis

  • Sacroiliac Joint Syndrome / SIJ Syndrome

  • Squat Warm Up

  • Yoga Butt

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Isometric Hip Extension