Hip Bridging is part of our ongoing warm-up series. The knee joint should be warmed up with stability in mind. An unstable knee can buckle, or collapse inward (knee-knocking) potentially resulting in a major knee injury. Activating the gluteus muscles will go a long way in stabilizing the knee when exercising or being active.

Objective

  • Mobilize the joints and improve the preparedness of surrounding joint tissues to reduce the risk of injury

Joints Targeted

  • Knee

Needs

  • Stability

Muscle Groups Targeted

  • Quadriceps, hamstrings, glutes (medius, maximus)

Starting Position

  • Lying on your back with knees bent at 90 degrees and hands at our side. Feet are hip-width apart

Movement

  • Start by laying on your back with your knees bent at 90 degrees. Feet are hip-width apart.
  • Once in position, initiate the movement by lifting the hips off the ground to a neutral position in the spine. The push should be directed through the heels
  • Bonus: Adding a resistance band looped around both legs, just under/above the knee can incorporate the glute medius into the movement

Recommended Sets and Repetitions

  • 2 sets of 4-6 reps
  • Progress movement to a single leg bridge

Check out Leg Swings