Moves/Hip Raise Side Bridge

Hip Raise Side Bridge

ID: 78

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Exercise Types:
Aesthetic, Core Resist
Contraindications:
Lower Back Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Controlled eccentric creates the stimulus; the concentric is the reward.
  2. 2. Mind-muscle connection: feel the target muscle contract, not just move the weight.
  3. 3. End range is where the real work happens — do not shy away from it.
  4. 4. Avoid compensation patterns; if form breaks, address the limiting factor.

Regression:

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

Progression:

Progress to a free-weight from a machine variation once motor pattern is established.

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.