Double TRX ham curl bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double TRX ham curl bridge )

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Name of exercise  AROM knee flx bil hip ext w/TRX
Other names of exercise Double TRX ham curl bridge
Description of exercise The Double TRX ham curl bridge exercise is a challenging and effective way to target the hamstrings, glutes, and core muscles. It involves lying on your back with your feet in the TRX straps, and then lifting your hips up into a bridge position while simultaneously pulling your heels towards your buttocks. This movement engages the hamstrings as you pull against the resistance of the straps, while also activating the glutes and core to maintain stability. The added challenge of using two TRX straps requires more control and balance, making it a great exercise for improving overall strength and stability in the 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 face up, arms at sides, legs straight with heels in TRX straps as shown.
  • Lift hips off floor and bend knees bringing heels towards buttocks.
  • Return 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 High
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Extension, Plantarflexion

    Benefits of exercise

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

  • Strengthens hamstrings
  • Improves balance and stability
  • Targets multiple muscle groups
  • Increases core strength
  • Improves athletic performance
  • Can be modified for different fitness levels
  • Can be done anywhere with TRX straps
  • Increases flexibility
  • Reduces risk of injury
  • Enhances overall lower 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 Double TRX ham curl bridge exercise should be avoided if you have any pre-existing injuries or conditions in your lower back, hips, or knees. This exercise puts a lot of strain on these areas and can worsen any existing issues. It should also be avoided if you are pregnant or have recently given birth, as it can put pressure on the pelvic floor muscles. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it requires stability and control. It is always important to listen to your body and avoid any exercises that cause pain or discomfort. It is recommended to consult with a doctor or physical therapist before attempting this exercise.

    • Precautions

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

  • Refer to manufacturer’s instructions for adjusting settings and resistances.

    • Helpful in Diseases

  • ACL injuries
  • Patellar tendinopathy
  • Hamstring strains
  • Osteoarthritis
  • Low back pain

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    Frequently asked questions

     

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