Moves/Core Activated Hip Bridge

Core Activated Hip Bridge

ID: 202

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Exercise Type:
Aesthetic
Contraindications:
None
Equipment:
Floor Based, Dumbbell
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Stretch-to-contraction on every rep maximises fiber recruitment.
  2. 2. Rest 60–90 seconds between sets to maintain quality without full recovery.
  3. 3. Breathe consistently — match breathing to movement rhythm.

Regression:

Perform the unilateral version first to identify and address side-to-side imbalances.

Progression:

Add a loaded stretch position: deficit, extended ROM, or cable-based variation for more time at end range.

Common Problems:

Using momentum to complete reps — reduce weight and slow the tempo. Partial range of motion — use full stretch-to-contraction on every rep.