This exercise is called a double leg hip bridge, and its aim is to strengthen the muscles on the back of your legs, specifically the hamstrings and glutes.
Start by laying on the ground with your feet flat on the floor and your knees bent at roughly 90 degrees. From here you want to lift your hips in the air so that they create a straight line between your shoulders, hips and knees. Then slowly return to the start position, making sure to lower yourself slowly and that you remain in control.
You should be pushing through both legs equally to create this movement. The distance you have your feet away from your hips simply works one group of muscles more than another. For example if your feet are further away it works your hamstrings more, if they are closer to your hips it works your glutes more, somewhere in the middle with your knees at 90 degrees generally works both equally. There are benefits to varying the distance your feet are from your hips and what you are focusing on may dictate which you prefer to do.
You may find that you notice your lower back is working hard to create the movement and not too much on your hamstring or glutes. A tip to reduce this is instead of having your feet flat try pushing through just your heels with your feet pointed in the air. However you would expect your lower back muscles to be working to some extent in this exercise, which is normal.
Follow the number of reps and sets suggested in your rehab programme.
If you are struggling to perform this movement and find it too difficult, you may find performing an isometric hold of the exercise at the top of the movement more appropriate. This is where you perform the movement as described but instead hold the top position for a period of time before returning to the start for a rest. If you are finding this exercise too easy you can either try and hold some weight on your hips whilst doing the movement, or instead try and do this on a single leg. There is a video in our playlist of this exercise.
EXERCISES 🎦
🎥 Single Leg Hip Bridge
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FOR PHYSIOS
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Check out our free "Exercise Programme Creator" tool, where you build your own exercise programme, setting reps and sets for each, with links to videos embedded. It's easy to download as a PDF and send on to your clients.
👉 https://www.thephysiobot.com/build-a-programme/
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PATREON
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