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

( AK weighted hip bridge )

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Name of exercise  Resist AK hip ext
Other names of exercise AK weighted hip bridge
Description of exercise The AK weighted hip bridge exercise is a variation of the traditional hip bridge, which is a popular exercise for strengthening the glutes and hamstrings. In this exercise, a weight is added to the hips to increase the resistance and challenge the muscles even further. To perform this exercise, one lies on their back with their knees bent and feet flat on the ground. A weight, such as a dumbbell or barbell, is placed on the hips and the person lifts their hips off the ground, squeezing their glutes and keeping their core engaged. This exercise helps to improve lower body strength, stability, and balance.
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.
  • Lift sound limb up as shown.
  • 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, Abduction, Hyperextension

    Benefits of exercise

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

  • Stronger glutes
  • Improved posture
  • Increased hip mobility
  • Reduced back pain
  • Enhanced athletic performance
  • Better balance
  • Toned legs
  • Improved core stability
  • Increased muscle activation
  • Improved overall body 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 AK weighted hip bridge exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this movement, such as lower back pain or hip problems. It is also not recommended for beginners or individuals with weak core muscles. If you experience any pain or discomfort during the exercise, stop immediately and consult a medical professional. It is important to properly warm up and stretch before attempting this exercise to prevent injury. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may put too much strain on your pelvic floor muscles.

    • 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 feet shoulder-width apart
  • Engage your core muscles
  • Avoid arching your back
  • Keep your head and neck aligned with your spine
  • Don’t let your knees cave in
  • Use a stable and secure surface
  • Breathe properly throughout the exercise
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Low back pain
  • Hip pain
  • Hip osteoarthritis
  • Sciatica
  • Sacroiliac joint dysfunction
  • Pelvic floor dysfunction
  • Hip bursitis
  • Piriformis syndrome
  • IT band syndrome
  • Pelvic girdle pain
  • Spondylolisthesis
  • Lumbar disc herniation
  • Hip flexor strain

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    Frequently asked questions

     

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