Exercise Database

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Course: PHRE 3043 – Functional Movement Movement Pattern: Hinge Target: Hamstrings Synergist(s): Gluteals, Transverse Abdominus
Exercise
Regressions: Hip Bridge | Single Leg Bridge Progressions: TRX Hip Press (Bridge) | TRX Hamstring Curl to Hip Press (Bridge)

Equipment: BOSU
Description:
  • Lie flat on the floor on your back with your hands by your side and knees bent (between 70-90 degrees), feet on the bosu
  • Drive through your heels, lift your hips off the floor while keeping your back straight
  • Breathe out as you extend your hips.
  • Hold at the top and slowly go back to your starting position.
  • This can be done one leg at a time – the lower the unsupported leg the higher the intensity. Be careful not to allow the opposite hip to drop when using only one leg
  • Be careful not to arch the lower back – if the lower back is arching do this one leg at a time while holding the other leg (hip flexion) to the chest
Common Error(s): Not engaging core | Arching the upper back
Spotting:
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