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Bridge and Progressions Audio

Glute/hip bridge strength training exercises - best progressions for barbell, dumbbell, and band resisted glute/hip bridges. Core and glute focused movements for endurance, stability, hypertrophy, and strength, and a sample core exercise and glute exercise routine.

Bridge and Progressions

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I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

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Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



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Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

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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.

Human Movement Specialist (HMS) Certification

Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

Dr. Brent Brookbush demonstrating a hip bridge progression

Course Description: Bridge and Progressions

Brookbush Institute Study Guide: Bridge and Progressions

Course Study Guide: Bridge and Progressions

Manual Muscle Testing for an Active Population (MMT) :

Introduction

Activity and Brookbush Institute Recommendations

 and gluteus medius are prone to under-activity.

The Brookbush Institute recommends that mobility issues are addressed before active techniques; further,

 techniques should precede core integration techniques like the bridge/hip thrust. However, the bridge alone (and progressions) has demonstrated excellent efficacy for 

 and gluteus medius recruitment and performance enhancement.

Resisted Abduction and Adduction (External Rotation and Internal Rotation)

 - The addition of resisted hip abduction to a bridge may result in a relatively large increase in 

 activity, with potentially a small increase in 

 activity, and no additional activity in the 

 - Adding resisted adduction to a bridge may increase anterior trunk muscle and quadriceps activity. Curiously, these studies did not record hip muscle activity. The Brookbush Institute does not recommend adding resisted adduction in practice due to the likelihood of increased 

 activity, decreased gluteus medius activity, and reinforcement of 

External Rotation and Internal Rotation -

 The addition of hip external rotation to a straight-leg bridge may be similar to adding hip abduction to a flexed-knee bridge, and the addition of hip internal rotation may be similar to adding hip adduction to a flexed-knee bridge. However, the straight-leg bridge is not recommended for the reasons discussed below.

 and potentially semitendinosus activity.

 - Trunk muscle activity during a bridge increases as the knee flexion angle increases, with the possible exception of 0° of knee flexion resulting in the highest levels of activity. Research may suggest that the increases resulting from changes in knee flexion angle start with increases in transverse abdominis activity, followed by 

Cueing may have a significant effect on muscle recruitment and stability, including the verbal cue "squeezing the glutes" and manually resisting hip abduction to increase 

 recruitment, cueing additional arm motion to increase anterior abdominal muscle activity, and cueing the abdominal drawing-in maneuver (ADIM) to increase transverse abdominis activity, decrease 

 Progressing from a bilateral bridge to a single-leg bridge nearly doubles 

 and gluteus medius activity, and increases trunk muscle activity. Further, adding an unstable surface may further increase gluteus medius and 

 activity (unless force output decreases), and will significantly increase trunk muscle activity.

 activity (and perhaps transverse abdominis activity) may match initial demand when progressing from stable to unstable environments; however, as demand increases, the activity of the 

 may aid in compensating for further increases. Similarly, multifidus activity increases initially, followed by 

 The addition of un-resisted abduction of the contralateral leg during a unilateral bridge is likely to increase core muscle activity and may improve recruitment by increasing transverse abdominis,

Two studies reported no significant difference when comparing a floor bridge to a bridge on an unstable surface. Based on the effects demonstrated in previous studies, these studies may be demonstrating that the BOSU® ball is an insufficient stimulus to result in significant changes in recruitment, or that allowing clients to keep their arms on the floor may provide an alternative method for maintaining stability.

The addition of vibration to bridges may increase core muscle recruitment; however, it may not increase performance when used as part of a PAP protocol incorporating bridges.

Sufficiently challenging bridge variations may decrease peak torque for up to an hour post-exercise; however, they may also improve core muscle endurance and recruitment during functional activities.

 Incorporating bridges into a program of 3-6 weeks may have a positive effect on trunk mobility, trunk position, and pelvic position, especially when progressed to unstable environments and the ADIM is included. Further, low back pain patients incorporating bridges into a rehabilitation program may exhibit improvements in stability, pain, and disability scores.

 - The hip thrust is a variation of a bridge, most often done with the intent of increasing hip extension and lower extremity strength. Conventionally, this variation starts with the torso elevated on a bench and a significant amount of resistance is added using bands, dumbbells, or barbells.

 - Kinematic studies demonstrate that hip thrusts are hip dominant with the largest moments occurring at the end-range of hip extension.

 recruitment is optimized when knee flexion angle is larger, barbells/dumbbells are used for resistance (when compared to bands), and the torso is supported at the upper thoracic spine/scapula (when compared to lower on the thoracic spine).

 - Comparing the hip thrust, squat, deadlift, and hex bar deadlift, studies imply that 

 activity is highest during hip thrusts and potentially deadlifts,

 activity is highest during deadlifts, vastus lateralis activity is highest during squats, and 

 activity is similar during these exercises.

 - Hip thrusts have a strong correlation with certain aspects of sports performance (e.g. acceleration); however, vertically loaded lower extremity strength exercises have stronger correlations with other aspects of performance (e.g. top speed).

 - Hip thrusts and squats may be equally effective for PAP, 85% of 1-RM or power-optimized loads may be slightly more effective than 50% of 1-RM, a 4min inter-set rest interval may be preferred to an 8min inter-set rest interval and 15-sec inter-set rest intervals may decrease performance, and the addition of vibration is unlikely to have an effect on performance.

 - Hip thrusts may be an effective strength exercise, especially for improving hip thrust strength, but are likely not effective, or at least not as effective as squats, for improving power/sports performance.

Research Summary

Motor Behavior and Recommendations

Abduction and Adduction

External Rotation/Internal Rotation

Knee Flexion Angle

Additional Cues

Stable vs Unstable Surfaces

Vibration & Outcomes

Bridge Research Corner

Hip Thrust Definition

An image of the gluteus maximus muscle on the posterior side of the hip

Kinematics and Variations

The gluteus maximus, hamstrings, and connecting fascia

Comparing the Hip Thrust to other Compound Movements

Gluteus maximus acts as the prime mover of the hip during sprinting

Correlation with Performance

Hip Thrusts and Training

Hip Thrust Research Corner

Single leg floor bridge on an unstable surface

Ball bridge with feet on an unstable surface

Ultimate Glute Bridge Progression: Resisted ball bridge (dumbbell in lap) with band resisted hip abduction

Dr. Brent Brookbush demonstrating a glute bridge on a ball

Optimal form can be summarized as feet parallel (the second toe points forward), feet, knees, and hips in alignment, neutral pelvis, neutral spine, and the torso supported at the shoulder blades. However, you may want to pay close attention to where the exercise is felt and any compensation patterns that are observed.

 This can often be addressed by increasing the knee flexion angle; that is, moving the feet closer to the

, bench, or ball (as discussed above). Additionally, it may be helpful to 

, and/or assess and address any mobility restrictions of the hip and knee.

This can often be addressed by having the patient/client perform the abdominal drawing-in maneuver (ADIM), or additionally engaging the rectus abdominis (bracing). The patient can then sequentially perform this maneuver, followed by "squeezing the glutes" at the beginning of each rep, with the intent of reciprocally inhibiting the

engagement. Additionally, you may want to assess and address any mobility restriction of the hip, sacroiliac joint, or lumbar spine.

 - Unfortunately, there is no research investigating the activity of the adductor magnus in healthy or symptomatic individuals during a bridge. However, clinical experience suggests that cramping of the "inner thigh" or knee valgus during this exercise may often be attributed to over-activity of the adductor magnus. 

 and/or band resisted abduction are likely to resolve this issue. Additionally, you may want to assess and address any mobility restriction of the sacroiliac joint, hip, or knee

Psoas/TFL Over-activity or Restricted Hip Extension –

Generally, over-activity of the hip flexors reduces hip extension, results in an anterior pelvic tilt, and/or is accompanied by external rotation and abduction of the femur. 

Release and lengthening of the hip flexors

, and cueing "squeezing the glutes", are often effective for reducing or eliminating this issue. Additionally, you may want to assess and address any mobility restriction of the lower extremity, sacroiliac joint, or lumbar spine.

Form and Progressions

Ball Bridge

Static Ball Bridge with Trunk Rotation

Dynamic Ball Bridge with Trunk Rotation

Ultimate Glute Bridge Progression

Videos

 1-20 (depending on the phase of training)

Corrective/Therapeutic: Up to 1-2 submaximal sets performed daily

Sample Program: Anterior Pelvic Tilt

Lumbo Pelvic Hip Complex Dysfunction (LPHCD)

. BrookbushInstitute.com.https://brookbushinstitute.com/article/lumbo-pelvic-hip-complex-dysfunction-lphcd/

. BrookbushInstitute.com.BrookbushInstitute.com. https://brookbushinstitute.com/article/lower-leg-dysfunction/

Feeney, D. F., Capobianco, R. A., Montgomery, J. R., Morreale, J., Grabowski, A. M., & Enoka, R. M. (2018). Individuals with sacroiliac joint dysfunction display asymmetrical gait and a depressed synergy between muscles providing sacroiliac joint force closure when walking. 

Journal of Electromyography and Kinesiology

Franettovich, S. M., Honeywill, C. O. N. O. R., Wyndow, N., Crossley, K. M., & Creaby, M. W. (2014). Neuromotor control of gluteal muscles in runners with achilles tendinopathy.

Medicine and science in sports and exercise

Noehren, B., Scholz, J., Davis, I. (2011) The effects of real-time gait retraining on hip kinematics, pain, and function in subjects with patellofemoral pain syndrome. Br Journal of Sports Medicine. 45:691-696

Ireland, ML., Wilson, JD., Ballantyne, BT., Davis, IM. (2003). Hip Strength in Females With and Without Patellofemoral Pain. J Orthop Sports Phys Ther 2003. 33: 671-676

Hungerford, B., Gilleard, W., Hodges, P. (2003) Evidence of altered lumbopelvic muscle recruitment in the presence of sacroiliac joint pain. Spine 28(14), 1593-1600

Grimaldi, A., Richardson, C., Stanton, W., Durbridge, G., Donnelly, W., & Hides, J. (2009). The association between degenerative hip joint pathology and size of the gluteus medius, gluteus minimus and piriformis muscles.

Cooper, N., Scavo, K., Strickland, K., Tipayamongkol, N., Nicholson, J., Bewyer, D., Sluka, K. Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls. J Euro Spine. 26 May 2015

Padua, D. A., Bell, D. R., & Clark, M. A. (2012). Neuromuscular characteristics of individuals displaying excessive medial knee displacement.

Mauntel, T., Begalle, R., Cram, T., Frank, B., Hirth, C., Blackburn, T., & Padua, D. (2013). The effects of lower extremity muscle activation and passive range of motion on single leg squat performance.

Journal Of Strength And Conditioning Research / National Strength & Conditioning Association

Smith, J. A., Popovich, J. M., & Kulig, K. (2014). The influence of hip strength on lower limb, pelvis, and trunk kinematics and coordination patterns during walking and hopping in healthy women.

Journal of Orthopaedic & Sports Physical Therapy

Tateuchi, H., Taniguchi, M., Mori, N., Ichihashi, N. Balance of hip and trunk muscle activity is associated with increased anterior pelvic tilt during prone hip extension (2013)

Teng, H. and Powers, C. (2016) Hip Extensor Strength, Trunk Posture, and Use of the Knee-Extensor Muscles During Running.

Bell, D. R., Padua, D. A., & Clark, M. A. (2008).Musclestrength and flexibility characteristics of people displaying excessivemedialknee displacement.

Archives of physical medicine and rehabilitation

Snyder, K. R., Earl, J. E., O’Connor, K. M., & Ebersole, K. T. (2009). Resistance training is accompanied by increases in hip strength and changes in lower extremity biomechanics during running.

Ramskov, D., Barton, C., Nielsen, R. O., & Rasmussen, S. (2015). High Eccentric Hip Abduction Strength Reduces the Risk of Developing Patellofemoral Pain Among Novice Runners Initiating a Self-Structured Running Program: A 1-Year Observational Study.

journal of orthopaedic & sports physical therapy

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.

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.

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.

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.

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. 

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

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.

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. 

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. 

Hewett, T. E., Myer, G. D., Ford, K. R., Heidt, R. S., Colosimo, A. J., McLean, S. G., & Succop, P. (2005). Biomechanical measures of neuromuscular control and valgus loading of the knee predict anteriorcruciate ligament injury risk in female athletes A prospective study. 

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.

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.

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. 

Knee Flexion Angle (29, 30 in addition to the following…)

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

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. 

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. 

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. 

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.

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.

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

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.

Kim, M. J., Oh, D. W., & Park, H. J. (2013). Integrating arm movement into bridge exercise: Effect on EMG activity of selected trunk muscles. 

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.

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. 

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." 

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.

Ekstrom, R. A., Donatelli, R. A and Carp, K. C. (2007) Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. 

Bridge and Progressions

Related Courses:

Course Description: Bridge and Progressions

Course Study Guide: Bridge and Progressions

Introduction

Research Summary

Bridge Research Corner
7 Sub Sections

Hip Thrust Research Corner
5 Sub Sections

Form and Progressions

Videos
4 Sub Sections

Sample Program: Anterior Pelvic Tilt

Bibliography

Related Courses:

Comments

Guest

Bridge and Progressions

Related Courses:

Course Description: Bridge and Progressions

Course Study Guide: Bridge and Progressions

Introduction

Research Summary

Bridge Research Corner7 Sub Sections

Hip Thrust Research Corner5 Sub Sections

Form and Progressions

Videos4 Sub Sections

Sample Program: Anterior Pelvic Tilt

Bibliography

Related Courses:

Comments

Guest

Bridge Research Corner
7 Sub Sections

Hip Thrust Research Corner
5 Sub Sections

Videos
4 Sub Sections