How To Do A Hamstring Bridge Properly - BEST CUES! - Don't Make These 3 Common Mistakes!

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How To Do A Hamstring Bridge Properly - Don't Make These Common Mistakes - BEST CUES!

The hook-lying hamstring bridge is one of the most useful and most commonly prescribed exercises.

Some of the indications include:

1. Limited hip or shoulder range of motion
2. Almost any type of musculoskeletal pain

You will notice, however, that I do not use the term glute bridge. There are a few reasons for this.

First of all, as the leg approaches the fully extended position, we are looking for internal rotation to occur within the leg and pelvis.

If we tighten the glutes excessively by using the cue to “squeeze the glutes,” we promote a posterior compression on the pelvis that decreased our ability to access the internal rotation that we are looking for.

Second of all, glutes get all the glory when it comes to hip movement, but when we are standing and walking, the hamstrings have a much greater role in controlling the orientation of the pelvis with respect to gravity.

The glutes are going to be utilized more for controlling hip joint motion and either delaying or accelerating propulsion. If we don’t have adequate help from musculature like the hamstrings and adductors, then the orientation of the glutes changes, becoming less effective at controlling motion at the hip joint and helping to manipulate the propulsive phases.

The last reason is because in standing or in walking, the pelvis needs to be able to effectively access an early to mid stance position, which is going to be include some degree of internal rotation at the leg and pelvis.

Many people struggle to achieve these early to mid stance phases of gait because of anterior pelvic tilt/orientation (an internal rotation substitution) and decreased access to relative motions through the leg and pelvis that are associated with internal rotation.

The cues that I like to use take these considerations into mind by doing a few things:

1. Posterior tilt via hamstrings and adductors posterior orient the pelvis
2. Inner foot and heel contact help to superimpose internal rotation on a pelvis that is positioned to have access to external rotation
3. Pushing straight down encourages internal rotation is distributed throughout the lower extremity instead of occurring more at one joint than another
4. Avoiding an arch in the back or anteriorly tilted pelvis puts more of the internal rotation responsibility onto the leg/pelvis and not the spine, which for many people will help to minimize substitutions like excessive lumbar lordosis or anterior pelvic tilt

The biggest mistakes that these cues help to prevent are the following:

1. Anterior pelvic tilt/orientation
2. Outer foot contacts promoting force production in external rotation (ineffective shape change in pelvis)
3. Pushing out or pulling back instead of down, which prevents even distribution of internal rotation force
4. Arching the back, which promotes an internal rotation compensation and decreases true hip internal rotation

Using these cues, you will not only be in a better position for daily movements like walking but also in a better position for movement like the squat, deadlift, lunge and sprint.

If you are struggling in the gym because of nagging injuries, movements like these with the right cues can restore movement options to improve movement quality and help you train harder.

If you need help reaching your optimal performance potential, head over to www.chaplinperformance.com and book an assessment or strategy session!

00:00 - Intro
00:48 - Quick Case Study
01:23 - Exercise Benefits, Mechanics, and Key Muscles
02:03 - Exercise Demonstration with Best Cues
03:43 - Mistake 1 - Anterior Pelvic Tilt/Lumbar Spine Extension
04:07 - Mistake 2 - Incorrect Foot Contacts
04:26 - Mistake 3 - Incorrect Force Application
04:56 - How to Test for Effectiveness
05:38 - Explanation of Test Results
05:51 - Recap/Thanks for Watching