Bent Knee Side Bridge

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Instructions Preparation Lie on side on mat. Place forearm on mat under shoulder perpendicular to body. Bend knees at a right angle. Place upper leg directly on top of lower leg and straighten hips. Execution Raise hips upward by lateral flexion of spine. Lower to original position and repeat. Repeat with opposite side. Comments Exercise can also be performed isometrically, see Bent Knee Side Plank. Gracilis of upper leg enters into active insufficiency with hip extended and knee flexed. Also see Spot Reduction Myth. Easier Movement can be made easier angling body up against wall with legs straight. Harder Exercise can be made more challenging with knees straight. Side Bridge

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Push Muscles Target Obliques Synergists Gluteus Medius Gluteus Minimus Tensor Fasciae Latae Quadratus lumborum Psoas major Iliocastalis lumborum Iliocastalis thoracis Adductors, Hip Pectineus Gluteus Maximus, Lower Fibers Deltoid, Lateral Supraspinatus Trapezius, Middle Trapezius, Lower Serratus Anterior, Inferior Digitations Levator Scapulae Stabilizers Latissimus dorsi Pectoralis major Pectoralis minor