Bridge squats on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Bridge squats on TG )

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Name of exercise  AROM knee flx/ext bil bridge w/TG
Other names of exercise Bridge squats on TG
Description of exercise Bridge squats on TG (Total Gym) is a compound exercise that targets multiple muscle groups, including the glutes, hamstrings, and core. It involves lying on your back on the glide board of the Total Gym, with your feet on the squat stand and your hands holding onto the handles. From this position, you will perform a squat by pushing your feet into the squat stand and lifting your hips off the glide board, creating a bridge position. Then, you will lower your hips back down to the glide board and repeat the movement. This exercise helps to build strength, stability, and mobility in the lower body, making it a great addition to any workout routine.
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 on board, feet on foot plate, shoulder distance apart.
  • Lift hips and buttocks up to perform bridge position.
  • Hold bridge and bend knees to 90 degrees.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Gluteal, Forearm, Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Abduction, Adduction, Plantarflexion, Dorsiflexion, Elevation

    Benefits of exercise

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

  • Improved balance
  • Increased muscle strength
  • Better core stability
  • Enhanced flexibility
  • Improved posture
  • Increased hip mobility
  • Stronger glutes
  • Improved coordination
  • Reduced risk of injury
  • Increased lower body 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

  • Bridge squats on TG exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this exercise. This includes knee, hip, or back injuries, as well as any joint pain or instability. It is also important to avoid this exercise if you are pregnant or have recently given birth, as it may put too much strain on the pelvic floor muscles. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires a certain level of stability and control. It is always important to listen to your body and consult with a healthcare professional before attempting any new exercise, especially if you have any concerns or limitations.

    • 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 proper form and technique
  • Engage core muscles throughout the exercise
  • Keep feet hip-width apart
  • Avoid locking knees at the top of the movement
  • Do not arch back excessively
  • Start with lighter weights and gradually increase
  • Keep shoulders relaxed and down
  • Breathe properly throughout the exercise
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Knee pain
  • Hip pain
  • Back pain
  • Fibromyalgia

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    Frequently asked questions

     

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