BK weighted hip bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( BK weighted hip bridge )

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Name of exercise  Resist BK hip ext
Other names of exercise BK weighted hip bridge
Description of exercise The BK weighted hip bridge exercise is a popular strength training exercise that targets the glutes, hamstrings, and core muscles. It involves lying on your back with your knees bent and feet flat on the ground, while holding a weight on your hips. From this position, you lift your hips off the ground, squeezing your glutes and pushing through your heels. The weight adds resistance to the movement, making it more challenging and effective for building strength and muscle. This exercise can help improve lower body strength, stability, and posture, and is often incorporated into workout routines for athletes, fitness enthusiasts, and those looking to tone and strengthen their lower body.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, place weight on hips.
  • Place towel roll under residual limb.
  • Press down on residual limb to lift your hips off floor.

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    Video Tutorial

     

    Body Part Hip
    Type of Muscles Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Plantarflexion, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Stronger glutes
  • Improved posture
  • Better balance
  • Increased hip mobility
  • Reduced back pain
  • Improved athletic performance
  • Toned lower body
  • Improved core stability
  • Increased bone density
  • Improved overall strength

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The BK weighted hip bridge exercise should be avoided if you have any current injuries or pain in your lower back, hips, or knees. It is also not recommended for individuals with osteoporosis or other bone conditions. Pregnant women should avoid this exercise as it can put excess strain on the abdominal muscles and pelvic floor. If you have recently had surgery or are recovering from an injury, it is best to consult with a doctor or physical therapist before attempting this exercise. Additionally, if you experience any discomfort or pain during the exercise, it is important to stop and seek medical advice.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use proper form and technique
  • Start with a lighter weight and gradually increase
  • Keep your core engaged throughout the exercise
  • Avoid arching your back
  • Do not use momentum to lift the weight
  • Keep your feet flat on the ground
  • Do not lock your knees
  • Breathe properly
  • Use a stable and sturdy bench or platform
  • Do not overexert yourself and listen to your body’s limits

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Osteoarthritis
  • Low back pain
  • Hip pain
  • Knee pain

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    Frequently asked questions

     

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