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The Bridge – Wide Hip Position

picture of man doing the wide bridge exercise

The Bridge has been used for many years as a great exercise for supporting the back and working the thighs at the same time. We love using it as Therapyroom1 for patients with back pain, however in a controlled manner that you can see in the back and chest rehab exercises. In this exercise the open leg position is fantastic for people who perform sports where the back takes a lot of pressure and gives a lot of aching with stiffness in return.  Not only is your spine being mobilised but you are also stretching the hip flexors and the quads, but the abdominals as well

Again for the medical therapists amongst you; eccentric, concentric and ecconcentric muscle activity are occurring in this exercise. Also in terms of biomechanics; this is a sagittal plane movement

Level: Intermediate

Equipment: Floor Mat

Exercise Instructions

  • Lay on your back with your legs out straight.
  • Bend your knees, bringing your heel towards your bottom, keeping your feet flat onto the floor.
  • Place your hands palm down by your side.
  • Open your legs so that your feet a slightly wider than your hips.
  • Inhale and bring your bottom up off the floor, push up as high as you can.
  • Exhale and lower your bottom to the floor.
  • (Try to bring your bum, hips and higher than your chest height)
  • Now pump it and repeat!

picture of man performing the wide bridge exerciseNote that this is a fast exercise where you are stretching your lower back, your hips, your thighs and your chest all in once smooth motion

Reps Sets) Time (minutes)
15 2

Advancement of Exercise

See the on legged version of this exercise, you will love it and get an amazing workout too…

Note:// Below are some sports we specifically use this exercise for but it can be used for others so don’t limit your mind with our list. Enjoy:

  • Horse riding, Equestrian
  • Shot-put, discus, javelin
  • Triathlon
  • Cycling
  • Runners (short distance, endurance, ultra runners)
  • Powerlifters, Bodybuilding
  • Winter Sports (Curling, Luge, Alpine skiing, Ice skating)
  • Football, Rugby, Cricket, Tennis

Note // Although these exercises are designed for  you to help yourself, we urge caution in all rehabilitation that you do not over do this exercise. If you feel pain or are worried that you are not doing this exercise correctly then call 01522 511834 and make an appointment to get an examination, diagnosis and treatment from one of our highly trained practitioners.

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