Exercise of the Month: Hip Bridge

 Exercise of the Month

By William Parker, CSCS

Athletic Performance Center

December – Hip Bridge

            Maintaining muscular balance is one of the main aspects in helping to reduce the risk of injuries through resistance training.  A common weak area is the posterior chain, which is the linking of muscles on the back side of a person’s body.  Examples include: calves, hamstrings, gluteus, erector spinae, and rhomboids.  The Hip Bridge is a good exercise to help strengthen one’s hamstrings and gluteus. 

            To perform a Hip Bridge, you will start by lying on the ground with your knees straight and heels resting on a solid and elevated surface (like a step or box about 6”-12” high) as in picture #1.  Next, you will tighten your hamstrings and gluteus to lift your hips as high as you can, pausing at the top.  Finally, return your hips back to the ground and repeat this movement 15-20 times for 2 sets.  To add difficulty, you can use an unstable surface (like a stability ball) to place your heels on.  This will challenge your balance/stabilizing muscles.