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Total body workout 💙🙌🏻 by @kaisafit
HOW KNEE POSITION INFLUENCES BRIDGES
🌉The bridge is a staple exercise in many rehab and training programs. The variations seem to be endless: you can perform bodyweight or with weight; with feet on ground or elevated; with torso on ground or elevated (thrust); or with one or two legs. For the purpose of this post, we are going to talk about the knee angle and how it can influence target muscle, pain, and training goals.
🔹Increased knee angle (top photo):
The more we bend the knees the more hip extension we can move into, and therefore the more glute focus the bridge becomes. For those looking to “feel their glutes” more or if dealing with hamstring pain, this may be a better option.
🔹Decreased knee angle (bottom photo):
A bridge from this position puts more emphasis on the hamstrings, and less on glutes (less hip extension). This is a great consideration if attempting to target hamstring- whether it be for training purposes or rehab for a hamstring strain, knee surgery, etc. For those with low back pain, you can attempt this position, but note that a longer lever arm can increase stress in low back. If uncomfortable, try one of the other 2 positions.
🔹Somewhere in the middle (middle photo):
This is a great starting point for a majority of people. If you feel a lot of the effort coming from your quads, try switching to the top photo or driving through your heels.
🌁There is no right or wrong knee position here, just considerations based off you or your clients/patients goals, focus, etc.
⁉️Which style of bridge do you prefer?