Bridged hip lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bridged hip lift )

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Name of exercise  AROM lumbar bridging hamstring bil w/ball
Other names of exercise Bridged hip lift
Description of exercise The bridged hip lift exercise is a popular strength training move that targets the glutes, hamstrings, and core muscles. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground while squeezing your glutes and pushing through your heels. Hold at the top for a few seconds before slowly lowering back down. This exercise can be modified by adding a resistance band or weight to increase the intensity. It is a great exercise for improving overall lower body strength, stability, and posture. It can also help alleviate lower back pain and improve athletic performance.
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 feet on ball.
  • Lift buttocks off the floor.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Lumbar, Hip, Knee
    Type of Muscles Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Improved core strength
  • Stronger glutes
  • Increased hip mobility
  • Better posture
  • Reduced risk of lower back pain
  • Improved balance and stability
  • Enhanced athletic performance
  • Toned and sculpted legs
  • Improved pelvic floor function
  • Increased muscle endurance

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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 Bridged hip lift exercise should be avoided if you have any pre-existing injuries or conditions in your lower back, hips, or pelvis. This exercise puts a lot of strain on these areas and can worsen any existing pain or discomfort. It is also not recommended for pregnant women, as it can put pressure on the abdominal muscles and pelvic floor. If you have recently undergone surgery or have a history of osteoporosis, it is best to avoid this exercise as well. Additionally, if you experience any sharp or shooting pain during the exercise, stop immediately and consult with a medical professional before attempting it again.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a mat or towel to cushion your back
  • Keep your feet flat on the ground
  • Engage your core muscles throughout the exercise
  • Avoid arching your back excessively
  • Do not push your hips too high
  • Breathe evenly and avoid holding your breath
  • Keep your neck relaxed and avoid straining it
  • Use controlled movements and avoid jerky motions
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • low back pain
  • hip pain
  • sciatica
  • sacroiliac joint dysfunction
  • piriformis syndrome
  • osteoarthritis
  • rheumatoid arthritis
  • fibromyalgia
  • herniated disc
  • spinal stenosis
  • spondylolisthesis
  • bursitis
  • tendinitis
  • hip flexor strain
  • IT band syndrome
  • patellofemoral pain syndrome
  • hip replacement surgery recovery
  • postpartum recovery
  • postural imbalances

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    Frequently asked questions

     

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