Leg Lock Bridge

This exercise is focused on hip extension on one side while holding reciprocal hip flexion on the opposite side to limit lumbar spine involvement.

Setup: Lie on your back and flex the knees with feet flat on the ground. Then bring one knee up toward the chest, at least above the waistline, and hold it in place with both hands.

Action: Press through the heel of the ground-based foot to lift the hips evenly off of the floor until there is a straight line from the shoulders to the hip and knee. Do not let the knee to rotate or fall out to the side during movement.

Return: Once you achieve full extension of the hip and alignment with the shoulder and knee, slowly lower the hip back to the floor.

Related Exercises

• Brettzel

  This exercise increases thoracic mobility while challenging the opposite anterior hip.
• Foam Roller - Gluteal Muscle

  This helps breakdown any facial restrictions and improve glute flexibility.
• Tall Kneeling Turns Posterior Load

  This self-limiting exercise helps to expose a lack of motor control and bilateral asymmetries in the Tall Kneeling position.
• Active Leg Lowering to Bolster

  This pattern is to improve hip mobility and stability for the active straight leg raise pattern with the use of a bolster.