Exercise: Bilateral Midfoot Bridge
Purpose: To coordinate core, hip and calf activation while lifting hips into extension in a gravity-minimized position
What It Targets: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Transverse Abdominis, Rectus Abdominis, Internal Obliques, External Obliques, Hamstrings, Gastrocnemius, Soleus, Toe Flexors, Deep Hip External Rotators
Procedure:
Lay on your back with your knees bent and your feet flat on the floor (Hook-Lying position)
Lift both heels up and walk your feet forward as far as you can while maintaining heels off the ground
Place your pelvis in a slight posterior tilt by rolling your tailbone towards your belly-button while keeping your butt on the floor
Initiate and sustain a core engagement by forcefully exhaling or fake laughing
Press through your toes as you lift your hips up towards the ceiling using the power of your glutes, hamstrings and calf muscles
Lift your hips until your trunk is in line with your thighs, but without losing core engagement or creating lumbar spine extension
Pause at the top of the motion for 2-3 seconds while breathing
Maintain core engagement while you slowly lower your hips back to the floor with good control
Repeat as prescribed
Main Cues:
Maintain posterior pelvic tilt
Maintain core engagement
Press through your toes/midfoot as you lift your hips
Avoid lumbar spine extension
Lift your hips to the ceiling on the EXHALE
Slowly lower with good control on the INHALE
Common Compensations/Adverse Effects:
Lumbar Spine Extension and possibly back pain due to lifting hips up too high
Correction: Lead the lift with your core and stop once your trunk is just below the level of your thighs
Feel it more in quads than glutes
Correction: Press through your heels rather than your toes
Hurts or puts too much pressure on feet/calves
Correction: Bend your knees a bit more
Hurts or puts too much pressure on knees:
Correction: Lessen the degree of knee flexion by straightening the knees a bit
Why We Love It:
Teaches coordination of core, glute and calf engagement while performing hip extension
Puts functional demand on your calves while maintaining core and glute stabilization
Improves bed mobility
Improves ability to stand up from a seated position
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
50 Mall Road
Suite 207
Burlington, MA 01803
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