Floor Bridge Progression

This exercise is preparation for you to be able to perform the final step of the progression safely.

Floor bridge progression.

The result is a shorter level arm that makes bridging up from the knees easier than when performed form the feet. The side bridge from knees is the first exercise in the progression. Lift the hips off the floor by pushing through the floor with your heels. Moving to single leg support creates an additional rotational load.

The last exercise in the progression is the full single leg bridge. The result should be a bridge from the back of your shoulders to your knees. Open for download links information and more like comment share and subscribe. How to do them.

Start with glute bridge and when you progress continue with more complicated variations. In this video we talk about the importance of improving your bridge m. Well make that a good bridge with hands shoulder width so he would go wide. Straight bridges are the next progression in the bridge exercise and will start working your shoulders as well as your back butt and leg muscles.

Floor bridge thanks to the first progression you should now have a solid mind body understanding of where your pelvis should be while you complete a glute bridge. When performed from the knees it shortens the distance between the two supports. Glute bridge lie with your back on the floor and knees bent at 90 degrees. Ue all of your muscles to drive your body back up to starting position.

Place your hands on the floor on the outside of your hips pointing your fingers toward your toes. Lie on your back with hands by your side knees bent and feet flat on the floor under the knees press your feet into the floor as you tighten your butt and abs and lift your hips up to create a straight line from knees to shoulders. Avoid arching your lower back as your press your hips upward which normally occurs if your attempt to push your hips as high as possible. Lie on your back with your legs straight.

This progression places a much greater demand on the glute. Do this until you can no longer stay on your feet and extend your arms onto the floor landing in the bridge position. Avoid arching your back which means you have an anterior pelvic tilt. To note he could barely do a bridge on the floor.

See the bridge progression exercises for the development path up to a full bridge. The hip extension progression. The bridge with single leg static hold is similar to the basic bridge exercises but at the top of the bridge you will lift one foot off the floor.