Extended glut bridge exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Extended glut bridge )

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Name of exercise  AROM hip ext uni bridge supine w/knee to chest/overhead arms
Other names of exercise Extended glut bridge
Description of exercise The extended glut bridge exercise is a variation of the traditional glut bridge exercise that targets the gluteal muscles, specifically the gluteus maximus. To perform this exercise, one lies on their back with their knees bent and feet flat on the ground. Instead of lifting the hips off the ground, the extended glut bridge involves extending one leg straight out while keeping the other foot planted on the ground. This slight modification increases the intensity of the exercise and also engages the hamstrings and core muscles. The extended glut bridge is a great way to strengthen and tone the glutes, improve hip stability, and prevent lower back pain.
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 with knees bent, arms over head, palms upward.
  • Bring one knee to center of chest.
  • Lift buttocks off floor, keeping knee to chest.
  • Lower and repeat with other leg.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Hip
    Type of Muscles Abdominal, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Extension

    Benefits of exercise

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

  • Improved core strength
  • increased hip mobility
  • stronger glutes
  • better posture
  • reduced risk of lower back pain
  • improved athletic performance
  • increased stability and balance
  • improved pelvic floor function
  • enhanced overall body control
  • toned and sculpted glutes

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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 extended glut bridge exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes lower back pain, hip pain, or knee pain. If you are pregnant, it is best to consult with your doctor before attempting this exercise. Additionally, if you experience any discomfort or pain while performing the exercise, it is important to stop and seek medical advice. It is also recommended to avoid this exercise if you have recently had surgery or are recovering from an injury. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • 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 provide cushioning for your back
  • Keep your core engaged throughout the exercise
  • Maintain a neutral spine position
  • Avoid arching your back too much
  • Do not push your hips too high
  • Keep your feet hip-width apart
  • Avoid locking your knees
  • Breathe regularly and do not hold your breath
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • scoliosis
  • back pain
  • osteoporosis
  • osteoarthritis

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    Frequently asked questions

     

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