Bridge and Progressions

This course discusses the variations, progressions, and regressions of the glute bridge exercise (a.k.a bridges, hip bridges, glute bridges, hip thrusts, glute thrusts, etc.). This includes tips and cues for trunk form, lower extremity form, reducing hip flexor over-activity, hamstring over-activity, feelings of tightness in the “quads”, etc. Discussion of core muscle anatomy, relevant research, and programming will highlight why the bridge exercise has become incredibly popular in gyms and clinics with personal trainers and physical therapists alike.

This course includes regressions suitable for beginners, like the floor bridge, to variations designed to maximize gluteus maximus recruitment and challenge the most advanced exerciser, like the “ultimate glute bridge” progression (band resisted abduction, free weight resisted, on a stability ball). Further, programming the bridge exercise during core workouts may aid in setting up more advanced exercises like dumbbell chest press on a stability ball, crunch and catch on a stability ball, resisted walking, and resisted sprints. Performing the glute bridge exercise with the addition of the drawing-in maneuver may aid in integrating core muscle synergies including the Posterior Oblique Subsystem and Intrinsic Stabilization Subsystem. Further, the bridge exercise may be included in physical rehabilitation programs to address the glute muscle inhibition correlated with low back pain, sacroiliac dysfunction, hip pain, knee pain, and/or pronation (pes planus.)

Movement and sports medicine professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.) should consider adding the glute bridge exercise to their repertoire with the intent of improving patient/client outcomes from their integrated performance exercise programs and therapeutic (rehabilitation) interventions.

Bridges:

• Floor bridge
• Ball Bridge
• Ball Bridge with Trunk Rotation
• Ultimate Glute Bridge

Subsystem Integration:

• Posterior Oblique Subsystem

Pre-approved credits for:

Human Movement Specialist (HMS) Certification

Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This Course Includes:

• AI Tutor
• Webinar
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Case Study and Sample Routine
• Practice Exam
• Pre-approved Final Exam

Caption: A loaded hip bridge progression targeting the glutes

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Occupational Therapists - Introductory
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Yoga Instructors

This Course Includes:

• AI Tutor
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Sample Routine
• Practice Exam
• Pre-approved Final Exam

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    • Abduction and Adduction
18. Noffal, G. J., Capilouto, A. P., Frazier, B. S., & Lynn, S. K. (2013, May). Electromyographic (EMG) Analysis of the Hip Musculature During Variations Of The Glute Bridge Exercise. In MEDICINE AND SCIENCE IN SPORTS AND EXERCISE (Vol. 45, No. 5, pp. 586-586). 530 WALNUT ST, PHILADELPHIA, PA 19106-3621 USA: LIPPINCOTT WILLIAMS & WILKINS.
19. Choi SA, Cynn HS, Yi CH, et al. (2015). Isometric hip abduction using a Thera-Band alters gluteus maximus muscle activity and the anterior pelvic tilt angle during bridging exercise.Journal of Electromyography and Kinesiology. 25: 310-315.
20. Hollman, J. H., Berling, T. A., Crum, E. O., Miller, K. M., Simmons, B. T., & Youdas, J. W. (2018). Do verbal and tactile cueing selectively alter gluteus maximus and hamstring recruitment during a supine bridging exercise in active females? A randomized controlled trial.Journal of Sport Rehabilitation,27(2), 138-143
21. Kang, S. A., Kwon, S. J., Lee, D. Y., Hong, J. H., Yu, J. H., & Kim, J. S. (2020). Differences of Muscle Activities of Various Bridge Postures Using Thera-band on the Stable Surface. Medico Legal Update, 20(1), 1178-1782.
22. Hwang, J. Y., Ahn, W. Y., Kim, H. J., Woo, J. H., Choi, W. J., Park, J. W., & Lee, M. Y. (2017). Effects of performing hip abduction and adduction during bridging exercise on trunk and lower extremity muscle activity in healthy individuals. Physical Therapy Rehabilitation Science, 6(1), 14-19.
23. Na, S. W., Oh, D. W., & Park, H. J. (2012). Effect of hip adductor co-contraction on trunk muscle activation during bridge exercise in healthy young individuals. Journal of Korean Society of Physical Medicine, 7(3), 275-282.
24. Kim, H., Bae, W., & Lee, K. (2017). Comparison of the abdominal muscle thickness and activity by using tool and unstable surface which is accompanied bridge exercise doing abdominal drawing-in breath. Journal of the Korean society of integrative medicine, 5(1), 25-34.
25. Lee, G. C., Bae, W. S., & Kim, C. H. (2014). The effects of bridge exercise with contraction of hip adductor muscles on thickness of abdominal muscles. Journal of Korean Society of Physical Medicine, 9(2), 233-242.
    • Prospective studies
26. Eckard, T., Padua, D., Mauntel, T., Frank, B., Stanley, L., Begalle, R., … & Kucera, K. (2018). Association between double-leg squat and single-leg squat performance and injury incidence among incoming NCAA division I athletes: A prospective cohort study. Physical Therapy in Sport.
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    • External Rotation and Internal Rotation
28. Kim, C. M., Kong, Y. S., Hwang, Y. T., & Park, J. W. (2018). The effect of the trunk and gluteus maximus muscle activities according to support surface and hip joint rotation during bridge exercise. Journal of physical therapy science, 30(7), 943-947.
29. Lee, K. E., Kim, S. H., Baik, S. M., & Yi, C. H. (2019). Effect of Knee Flexion and Hip External Rotation During Bridge Exercise on Hip Muscles Activity. Archives of Physical Medicine and Rehabilitation, 100(10), e67.
30. Lee, K. E., Baik, S. M., Yi, C. H., & Kim, S. H. (2019). Electromyographic Analysis of Gluteus Maximus, Gluteus Medius, Hamstring and Erector Spinae Muscles Activity During the Bridge Exercise With Hip External Rotation in Different Knee Flexion Angles in Healthy Subjects. 한국전문물리치료학회지, 26(3), 91-98.
    • Knee Flexion Angle (29, 30 in addition to the following…)
31. Lehecka, B. J., Edwards, M., Haverkamp, R., Martin, L., Porter, K., Thach, K., … & Hakansson, N. A. (2017). Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges. International Journal of Sports Physical Therapy, 12(4), 543.
32. Youdas, J. W., Hartman, J. P., Murphy, B. A., Rundle, A. M., Ugorowski, J. M., and Hollman, J. H. (2017). Electromyographic analysis of gluteus maximus and hamstring activity during the supine resisted hip extension exercise versus supine unilateral bridge to neutral. Physiotherapy Theory and Practice, 33(2), 124-130
33. Ho, I. M. K., Ng, L. P. C., Lee, K. O. L., & Luk, T. C. J. (2020). Effects of knee flexion angles in supine bridge exercise on trunk and pelvic muscle activity. Research in Sports Medicine, 1-14.
34. Kim, J., & Park, M. (2016). Changes in the activity of trunk and hip extensor muscles during bridge exercises with variations in unilateral knee joint angle. Journal of physical therapy science, 28(9), 2537-2540.
35. Bourne, M., Williams, M., Pizzari, T., & Shield, A. (2018). A functional MRI exploration of hamstring activation during the supine bridge exercise. International journal of sports medicine, 39(02), 104-109.
36. Gong, W. (2018). The effects of the continuous bridge exercise on the thickness of abdominal muscles in normal adults. Journal of physical therapy science, 30(7), 921-925.
37. Lee, S., Park., J. and Lee. D. (2015) Effects of bridge exercise performed on an unstable surface on lumbar stabilizing muscles according to knee angle. Journal of Physical Therapy Sciences, 27, 2633-2635
38. Mun, D. J., Park, J. C., & Choi, S. J. (2018). Effect of Bridge Exercise on the Thickness of Abdominal Muscle according to Support and Knee Angle. Journal of Korean Physical Therapy Science, 25(3), 25-31.
    • Additional cues
39. Kim, M. J., Oh, D. W., & Park, H. J. (2013). Integrating arm movement into bridge exercise: Effect on EMG activity of selected trunk muscles. Journal of Electromyography and Kinesiology, 23(5), 1119-1123.
40. Moon, S. J., & Chung, J. (2018). Effect of Modified Bridge Exercise on Muscle Activity of Erector Spinae, Gluteus Maximus and Biceps Femoris Muscle in Patients with Chronic Low Back Pain. The Asian Journal of Kinesiology, 20(1), 64-70.
41. Cho, M. (2015). The effects of bridge exercise with the abdominal drawing-in maneuver on an unstable surface on the abdominal muscle thickness of healthy adults. Journal of physical therapy science, 27(1), 255-257.
42. Cho, Misuk, and Hyewon Jeon. "The effects of bridge exercise on an unstable base of support on lumbar stability and the thickness of the transversus abdominis." Journal of physical therapy science 25, no. 6 (2013): 733-736.
43. Gong, W. (2015). The effect of bridge exercise accompanied by the abdominal drawing-in maneuver on an unstable support surface on the lumbar stability of normal adults. Journal of physical therapy science, 27(1), 47-50.
    • Unstable environments
44. Ekstrom, R. A., Donatelli, R. A and Carp, K. C. (2007) Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. Journal of Orthopaedic and Sports Physical Therapy, 37(12), 754-762
45. Cho, M., Bak, J., & Chung, Y. (2016). The effects of performing a one-legged bridge with use of a sling on trunk and gluteal muscle activation. Physical Therapy Rehabilitation Science, 5(2), 70-77.
46. Youdas, J. W., Hartman, J. P., Murphy, B. A., Rundle, A. M., Ugorowski, J. M. and Hollman, J. H. (2015) Magnitudes of muscle activation of spine stabilizers, gluteals, and hamstrings during supine bridge to neutral position. Physiotherapy theory and practice, doi: 10.3109/09593985.2015.1010672
47. Yoo, I. G., & Yoo, W. G. (2012). Effects of different bridge exercises for the elderly on trunk and gluteal muscles. Journal of Physical Therapy Science, 24(4), 319-320.
48. Lee, K., Kim, M., Ha, H., & Lee, W. (2017). Comparison of lateral abdominal muscle thickness during bridge exercises with different support surfaces in healthy individuals. Isokinetics and Exercise Science, 25(4), 301-308.
49. Kang, J. H., & Shim, J. H. (2015). Comparison of trunk muscles thickness in three different bridge exercises by ultrasound fusion imaging. Journal of the Korea Convergence Society, 6(5), 123-130.
50. Kong, Yong-soo, et al. "Change in trunk muscle activities with prone bridge exercise in patients with chronic low back pain." Journal of physical therapy science 28.1 (2016): 264-268.
51. Son, H. H. (2015). Trunk Muscle Activation during Bridge Exercise with Various Shoulder Supporting Surfaces. Journal of Korean Society of Physical Medicine, 10(3), 299-304.
52. Mello, R. G. T., Carri, I. R., da Matta, T. T., Nadal, J., & Oliveira, L. F. (2016). Lumbar multifidus and erector spinae electromyograms during back bridge exercise in time and frequency domains. Journal of back and musculoskeletal rehabilitation, 29(1), 123-133.
53. Park, H. J., Oh, D. W., & Kim, S. Y. (2014). Effects of integrating hip movements into bridge exercises on electromyographic activities of selected trunk muscles in healthy individuals. Manual therapy, 19(3), 246-251.
    • Un-resisted Abduction
54. Yoon, J. O., Kang, M. H., Kim, J. S. and Oh, J. S. (2018) Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross sectional study.Brazilian Journal of Physical Therapy, 22(2), 161-167
55. Bak, J. W., Cho, M. K., & Chung, Y. J. (2016). The effects of performing a one-legged bridge with hip abduction and unstable surface on trunk and gluteal muscle activation in healthy adults. The Journal of Korean Physical Therapy, 28(3), 205-211.
56. Saliba, S. A., Croy, T., Guthrie, R., Grooms, D., Weltman, A., & Grindstaff, T. L. (2010). Differences in transverse abdominis activation with stable and unstable bridging exercises in individuals with low back pain. North American journal of sports physical therapy: NAJSPT, 5(2), 63.
57. Imai, A., Kaneoka, K., Okubo, Y., Shiina, I., Tatsumura, M., Izumi, S. and Shiraki, H. (2010) Trunk muscle activity during lumbar stabilization exercises on both a stable and unstable surface. Journal of Orthopaedic and Sports Physical Therapy, 40(6), 369-375
58. Czaprowski, D., Afeltowicz, A., Gebicka, A., Palowska, P., Kedra, A., Barrios, C. and Hadala, M. (2014) Abdominal muscle EMG-activity during bridge exercises on stable and unstable surfaces. Physical Therapy in Sport, 15(3), 162-168
    • Vibration
59. Park, J., Lee, S., & Hwangbo, G. (2015). The effects of a bridge exercise with vibration training and an unstable base of support on lumbar stabilization. Journal of physical therapy science, 27(1), 63-65.
60. Gong, W. T. (2015). Effects of bridge exercises with a sling and vibrations on abdominal muscle thickness in healthy adults. Journal of back and musculoskeletal rehabilitation, 28(4), 645-649.
61. Warpecha, A. (2015). Effects of Postactivation Potentiation Succeeding Glute Bridge Exercise on Multiple Jump Performance in Recreationally Trained Individuals.
    • Outcomes:
62. Dias, I., Abade, E., Vieira, M., Viana, J., & Alves, A. (2019). Acute effects of unilateral and bilateral gluteal bridge exercise performed on a stable or unstable surface on neuromuscular performance. Motricidade, 15, 47-47.
63. Kang, T., Lee, J., Seo, J., & Han, D. (2017). The effect of bridge exercise method on the strength of rectus abdominis muscle and the muscle activity of paraspinal muscles while doing treadmill walking with high heels. Journal of Physical Therapy Science, 29(4), 707-712.
64. Gong, W. T., Jung, Y. W., & Kwon, H. S. (2013). The Influence of Unstable Bridge Exercise With Abdominal Drawing-In on Posture of the University Female Students. The Journal of Korean Academy of Orthopedic Manual Physical Therapy, 19(1), 63-68.
65. Yoo, K. T. (2016). The effect of flexibility of bridge and plank exercises using sling suspension on an unstable surface on while standing in healthy young adults. Korean Society of Physical Medicine, 11(3), 1-9.
66. Kim, D. I., Jung, J. W., Kim, D. H., & Her, J. G. (2017). Effects of various types of bridge exercise on pain, back pain disability index and abdominal muscle thickness in patients with chronic low back pain. Korean Society of Medicine & Therapy Science, 9(2), 21-31.
67. Kim, K. Y., Sim, K. C., Kim, T. G., Bae, S. H., Lee, J. C., & Kim, G. D. (2013). Effects of sling bridge exercise with rhythmic stabilization technique on trunk muscle endurance and flexibility in adolescents with low back pain. International Journal of Contents, 9(4), 72-77.
    • Hip Thrust Kinematics and Variations
68. Bezodis, I., Brazil, A., Palmer, J., & Needham, L. (2017). Hip joint kinetics during the barbell hip thrust. ISBS Proceedings Archive, 35(1), 184.
69. Bezodis, I. N., Needham, L., & Brazil, A. (2018). A COMPARISON OF HIP JOINT KINETICS DURING THE BARBELL HIP THRUST, DEADLIFT AND BACK SQUAT. ISBS Proceedings Archive, 36(1), 60.
70. García, C. L. C., Rueda, J., Luginick, B. S., & Navarro, E. (2020). Differences in the Electromyographic activity of lower-body muscles in hip thrust variations. The Journal of Strength & Conditioning Research, 34(9), 2449-2455.
71. Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2016). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyography amplitude for the barbell, band, and American hip thrust variations. Journal of applied biomechanics, 32(3), 254-260.
    • Comparing the hip thrust
72. Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., & Cronin, J. (2015). A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises. Journal of applied biomechanics, 31(6), 452-458.
73. Andersen, V., Fimland, M. S., Mo, D. A., Iversen, V. M., Vederhus, T., Hellebø, L. R. R., … & Saeterbakken, A. H. (2018). Electromyographic comparison of barbell deadlift, hex bar deadlift, and hip thrust exercises: a cross-over study. The Journal of Strength & Conditioning Research, 32(3), 587-593.
74. Delgado, J., Drinkwater, E. J., Banyard, H. G., Haff, G. G., & Nosaka, K. (2019). Comparison between back squat, Romanian deadlift, and barbell hip thrust for leg and hip muscle activities during hip extension. The Journal of Strength & Conditioning Research, 33(10), 2595-2601.
75. Tibbot, M., & Helm, K. (2020). Gluteal muscle activation during deadlift and barbell hip thrust.
    • Correlations with performance
76. Lockie, R. G., Orjalo, A. J., & Callaghan, S. J. (2020). A short communication on the relationships betweenthe barbell hip thrust and change-of-direction speed in college-aged women. Journal of Trainology, 9(1), 11.
77. Loturco, I., Contreras, B., Kobal, R., Fernandes, V., Moura, N., Siqueira, F., … & Pereira, L. A. (2018). Vertically and horizontally directed muscle power exercises: Relationships with top-level sprint performance. PLoS One, 13(7), e0201475.
78. Williams, M. J., Gibson, N. V., Sorbie, G. G., Ugbolue, U. C., Brouner, J., & Easton, C. (2018). Activation of the gluteus maximus during performance of the back squat, split squat and barbell hip thrust and the relationship with maximal sprinting. Journal of Strength and Conditioning Research.
    • PAP
79. Carbone, L., Garzón, M., Chulvi-Medrano, I., Bonilla, D., Alonso, D., Benítez-Porres, J., … & Vargas-Molina, S. (2020). Effects of heavy barbell hip thrust vs back squat on subsequent sprint performance in rugby players. Biology of Sport, 37(1).
80. Atalağ, O., Kurt, C., Solyomvari, E., Sands, J., & Cline, C. (2020). Post-activation potentiation effects of Back Squat and Barbell Hip Thrust exercise on vertical jump and sprinting performance. The Journal of Sports Medicine and Physical Fitness.
81. Iacono, A. D., Padulo, J., & Seitz, L. D. Loaded hip thrust-based PAP protocol effects on acceleration and sprint performance of. International Journal of Sports Physiology and Performance, 5, 103-116.
82. Dello Iacono, A., & Seitz, L. B. (2018). Hip thrust-based PAP effects on sprint performance of soccer players: heavy-loaded versus optimum-power development protocols. Journal of sports sciences, 36(20), 2375-2382.
    • Hip thrust training
83. Hammond, A., Perrin, C., Steele, J., Giessing, J., Gentil, P., & Fisher, J. P. (2019). The effects of a 4-week mesocycle of barbell back squat or barbell hip thrust strength training upon isolated lumbar extension strength. PeerJ, 7, e7337.
84. González-García, J., Morencos, E., Balsalobre-Fernández, C., Cuéllar-Rayo, Á., & Romero-Moraleda, B. (2019). Effects of 7-week hip thrust versus back squat resistance training on performance in adolescent female soccer players. Sports, 7(4), 80.
85. Millar, N. A., Colenso-Semple, L. M., Lockie, R. G., Marttinen, R. H., & Galpin, A. J. (2020). In-Season Hip Thrust vs. Back Squat Training in Female High School Soccer Players. International Journal of Exercise Science, 13(4), 49.
86. Jarvis, P., Cassone, N., Turner, A., Chavda, S., Edwards, M., & Bishop, C. (2019). Heavy barbell hip thrusts do not effect sprint performance: An 8-week randomized controlled study. The Journal of Strength & Conditioning Research, 33, S78-S84.
87. Lin, K. H., Wu, C., Huang, Y., & Cai, Z. (2017). Effects of hip thrust training on the strength and power performance in collegiate baseball players. Journal of Sports Science, 5, 178-184.
88. Zweifel, M. (2015). Effects of 6-week Squat, Deadlift, and Hip Thrust Training Programs on Speed, Power, Agility, and Strength in Experienced Lifters.
89. Contreras, B., Vigotsky, A. D., Schoenfeld, B. J., Beardsley, C., McMaster, D. T., Reyneke, J. H., & Cronin, J. B. (2017). Effects of a six-week hip thrust vs. front squat resistance training program on performance in adolescent males: a randomized controlled trial. Journal of strength and conditioning research, 31(4), 999-1008.