Walking

Hip Bridge

*SOUND ON FOR VERBAL INSTRUCTION*

KEY POINTS

Place your feet hip width apart with your toes pointing directly forward.

If you have one, place a yoga block between your knees and give it a gentle squeeze with your inner thigh muscles.

Set up with the neutral curves of your spine in tack. This means your mid-back (bra-line area) will be in contact with the ground, your lower back will be slightly arched away from the floor, and your chin and forehead will be level.

Without moving your spine at all, simply engage your butt muscles. DO NOT tuck your tailbone. Do not make a movement yet, just feel your butt engage.

Maintain the neutral curves of your spine as you press your feet into the floor and use your butt to lift your hips to the sky.

Consciously engage your butt muscles and keep pressing your feet into the floor.

As always, keep your face relaxed and breathe easily through your nose.

HOW TO PROGRESS THE HIP BRIDGE

Once you have mastered the Hip Bridge, hold the top position for up to 30 seconds while isometrically contracting your hamstring and butt muscles. Work up to 3 sets of 30 second holds.

Once you have mastered 3 sets of 30 second holds, progress to the Hip Bridge March, Single Foot Hip Bridge, Shoulder Elevated Hip Bridge, Shoulder Elevated Hip Bridge March, Single Leg Shoulder Elevated Hip Bridge.

Can you feel how this exercise informs your Deadlift, Squat and Lunging exercises?


Pelvic Teeter Totter / Pelvic List / Hip Hike

WHY DO THIS MOVE?

  • Teaches the up and down, piston-like action of the pelvis and hips that should occur in a healthy gait pattern.

  • Improves lateral hip stability, which can in turn improve single leg balance.

  • Takes pressure off knees and low back when walking.

KEY POINTS

  • Keep your knees straight throughout the entire exercise!

  • Thighs externally rotated.

  • Legs perpendicular to the floor and pelvis aligned over ankles.

  • Shift your weight to your RIGHT leg WITHOUT letting your upper body lean. As you do this, draw your right hip both down toward the floor and in toward your body. Your LEFT hip should lift up in response to the lowering of your right hip. Can you pause for a moment? Can you feel the muscles of your right butt working?

  • Alternate back and forth.

  • Then try several repetitions on one leg.