Purpose: To introduce Frontal Plane movement of the hip (with transverse plane influence) while maintaining a stable core and straight spine
What It Targets: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Internal Obliques, External Obliques, Hamstrings
Procedure:
Lay on one side with your hips in line with your trunk, and your knees bent to about 90 degrees (Bridge position on your side)
Maintain a neutral position of your lumbar spine, so avoiding any lumbar extension
Tuck your pelvis and anchor your lower ribs towards your belly-button
Activate your core through a forceful exhale or fake laugh
Squeeze your glutes
Squeeze your heels together and drive your bottom knee into the floor as you lift your top knee
Pause for 2-3 seconds at the top, feeling it in your glutes (the side of your hip)
Return your top knee back down slowly and with good control
Repeat as prescribed, and repeat on the other side
Main Cues:
Trunk and thighs should be in a straight line the whole time
Glutes and core are firing the whole time
Feet stay together the whole time
Only the top knee is moving, and it won’t move very far
Lift up the top knee on the EXHALE
Lower the top knee on the INHALE
Common Compensations: This one is easy to mess up and is harder than it looks.
Pelvic rotation
Correction: Tuck the pelvis and squeeze the glutes throughout the entire exercise; don’t lift the knee as high
Felt in TFL (front side of hip) instead of glutes because hips are not in neutral flexion/extension
Correction: Bring knees back so thighs are in line with trunk
Felt in low back instead of glutes
Correction: Tuck the pelvis and squeeze the glutes more than it feels like you should from the very start
Feel an uncomfortable tugging in the top of the knee
Correction: Straighten knees a bit
Why We Love It:
Establishes a strong foundation for initiating frontal and transverse plane control via the glutes
Coordinates lumbopelvic control while initiating frontal plane hip movement
Promotes length in the quadriceps and hip flexors while maintaining proximal stability
Decreases the lever arm so the intended muscle fibers of the glutes have a better chance to activate
*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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