Moves/TGU 3pt Bridge ISO Hold

TGU 3pt Bridge ISO Hold

ID: 678

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Exercise Type:
Lower Step
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Keep the pelvis level — avoid hip hiking on the supporting side.
  2. 2. Breathe consistently — match breathing to movement rhythm.
  3. 3. Shoulders stay stacked over hips — no leaning to one side.
  4. 4. Hip flexor of the trailing leg should feel a stretch at the bottom.

Regression:

Reduce stride length or use a TRX or wall for balance assistance. Perform a reverse lunge on the spot before adding forward movement.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Pushing off the back toe to assist the return — ensure all drive comes from the front heel.