Bent Knee Side Bridge

Bent Knee Side Bridge

Classification

Utility: Auxiliary
Mechanics: Isolated
Force: Push

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

In addition to lateral flexion of spine, lower hip abducts and upper hip adducts. 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 by angling body up against wall with legs straight.

Harder

Exercise can be made more challenging with knees straight.


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