Rehab Hero

View Original

Adductor Squeeze Elevated Bridge

ADDUCTOR SQUEEZE ELEVATED BRIDGE

This is an advanced version of the conventional GLUTE BRIDGE exercise. Set up by placing your feet on a bench, set of stable chairs, or sofa with your feet shoulder distance apart and knees bent to 90 degrees while laying face up on the floor. Place a foam roller or yoga block between your knees and squeeze it with a high amount of effort.. Maintain this squeeze throughout this exercise. Proceed to lift the pelvis off the floor by extending through the hips. Keep a neutral spine by bracing through the core.

Muscles Involved:

  • Gluteus Maximus

  • Hamstrings

  • Erector Spinae

  • Hip adductors

    • adductor magnus

    • adductor longus

    • adductor brevis

    • gracilis

    • pectineus

  • Posterior Chain

Related Conditions:

  • Glute Amnesia

  • Hip Spine Syndrome

  • Acute Low Back Pain

  • Sacroiliac Joint Syndrome

Exercise videos

See this gallery in the original post