AgeProof Your Body – Exercise Library
Bridge
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How To Do Bridges
Bridges are a functional and effective exercise for lower body strength and mobility.
Bridges can be a useful exercise to target specific activation of lower body muscle groups while moving through a functional range of motion at the hip. Bridges can specifically relate to daily activities such as bed mobility and functional transitions such as rolling and scooting, which are important to maintain independence into older age.
There are a multitude of ways to practice bridges, but here are three options to get you started.
Level 1:
Basic Bridge
Level 2:
Marching Bridge
Level 3:
Single Leg Bridge
Level 1
Basic Bridge
Laying on your back with your knees bent, press your feet into the floor to lift your hips up toward the ceiling. Keep the core engaged throughout, and squeeze the glutes at the top of the movement, then lower back down and repeat.
Level 2
Marching Bridge
Laying on your back with your knees bent, press your feet into the floor to lift your hips up toward the ceiling. While maintaining this bridge position, float one leg a few inches off the floor, then lower and repeat on the other side. Activate your core and gluteal muscles to keep your pelvis level throughout.
Level 3
Single Leg Bridge
Laying on your back with one leg on the floor and the other lifted off the ground, press the bottom leg into the floor to lift your hips up to the ceiling. Then, slowly lower back down. Repeat for the designated reps, then repeat on the other side. Keep the hips/pelvis level throughout the movement.
🟢 What You Should Feel:
Muscles working in your legs (especially the glutes at the top of the bridge). You may also feel this in the hamstrings, quads, and lower legs.
🔴 What You Shouldn’t Feel:
Pain in the back or legs.
📶 Progression Criteria:
Progress to the next level or add resistance when you can complete 20 reps without pain or fatigue.
More Variations & Progressions
Add a dumbbell across the front of your hips for an added challenge.
Having trouble finding your glutes? Try driving your heels into the floor. You can also use your hands to palpate the muscles in your glutes activating while you perform the movement..
Remember to consult with your individual doctor or physical therapist with specific questions or concerns regarding exercise.
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