Using modifications and variations may also help you stave off boredom, stay with the program for the long haul and move past any strength training plateau you may encounter.
That said, many people — especially those living with chronic back pain — work with the “no frills” versions of the bridge for quite some time, as well as more supportive type variations. That’s because these are great ways to start when embarking on an exercise program designed for pain relief and physical functioning improvement.
But if you’re eager to move along even though your back is still hurting, you might take your cue from beginners. The key to success with the bridge, or any therapeutic exercise for that matter, is to stay in a pain-free zone. Should symptoms arise, the best thing to do is stop and talk to your healthcare provider and/or physical therapist about your best course of action.
Below are a few of the many possible variations for the hip bridge. Some are suitable for beginners and people in pain, while others are more fitting for those in the post-rehab stage. Speak with your healthcare provider and/or physical therapist to be sure you’re choosing the variation with the right level of challenge for you.
1
Supported Hip Bridge
Verywell / Ben Goldstein
Are you just starting an exercise program for your back? Do you lack strength in your hips and butt? Do you get intermittent hip or back pain throughout the day?
A yoga block makes good support, but you can also use your hands. Be sure to place whatever type of support device you’re using in the right spot, which is at the level of your hip bones in back, and below the naturallow back curve.
Once in the position, take a few pain-free moments to breathe and relax; then remove the support and come down.
2How High Should You Take Your Hip Bridge?Summerseason / Deposit PhotosWhen you’re ready to move on from the supported bridge exercise, which is also a yoga pose, make your hip lifts only as high as you need so that you can feel a bit of soft tissue change. This may equate to a stretch in your quadriceps muscles in front of the hips and thighs, or work in your butt and hamstring muscles in the back.And a general rule to extrapolate from this is that you don’t have to start high to get good results from your bridge. In fact, it may be safer and more effective to remain low at first and make sure you can do 10 lifts without feeling pain.
2
How High Should You Take Your Hip Bridge?Summerseason / Deposit PhotosWhen you’re ready to move on from the supported bridge exercise, which is also a yoga pose, make your hip lifts only as high as you need so that you can feel a bit of soft tissue change. This may equate to a stretch in your quadriceps muscles in front of the hips and thighs, or work in your butt and hamstring muscles in the back.And a general rule to extrapolate from this is that you don’t have to start high to get good results from your bridge. In fact, it may be safer and more effective to remain low at first and make sure you can do 10 lifts without feeling pain.
How High Should You Take Your Hip Bridge?
Summerseason / Deposit Photos
When you’re ready to move on from the supported bridge exercise, which is also a yoga pose, make your hip lifts only as high as you need so that you can feel a bit of soft tissue change. This may equate to a stretch in your quadriceps muscles in front of the hips and thighs, or work in your butt and hamstring muscles in the back.
And a general rule to extrapolate from this is that you don’t have to start high to get good results from your bridge. In fact, it may be safer and more effective to remain low at first and make sure you can do 10 lifts without feeling pain.
3Build Butt Strength and Get a Shoulder Stretch With This Hip Bridge VariationWollwerth / Deposit PhotosFor a great shoulder stretch that may require more work out of your hamstring and butt muscles, try clasping your fingers together and pulling your hands, arms and therefore, your shoulders down in the direction of your feet.Of course, your hands won’t actually reach your feet, but in the process of trying to get them there, you’ll probablyrelease muscle tensionin your shoulders and chest. You may find that your hamstring and butt muscles have to work harder to keep your hips in the air.
3
Build Butt Strength and Get a Shoulder Stretch With This Hip Bridge VariationWollwerth / Deposit PhotosFor a great shoulder stretch that may require more work out of your hamstring and butt muscles, try clasping your fingers together and pulling your hands, arms and therefore, your shoulders down in the direction of your feet.Of course, your hands won’t actually reach your feet, but in the process of trying to get them there, you’ll probablyrelease muscle tensionin your shoulders and chest. You may find that your hamstring and butt muscles have to work harder to keep your hips in the air.
Build Butt Strength and Get a Shoulder Stretch With This Hip Bridge Variation
Wollwerth / Deposit Photos
For a great shoulder stretch that may require more work out of your hamstring and butt muscles, try clasping your fingers together and pulling your hands, arms and therefore, your shoulders down in the direction of your feet.
Of course, your hands won’t actually reach your feet, but in the process of trying to get them there, you’ll probablyrelease muscle tensionin your shoulders and chest. You may find that your hamstring and butt muscles have to work harder to keep your hips in the air.
4
Try a One-Legged Hip Bridge
SLP London / Deposit Photos
Once you’re a wiz at doing the bridge with both feet planted on the floor, try it with one leg lifted.
Be sure to keep your hips level while they’re up. This pointer is important if you want to develop balanced core muscle strength.
5On Your Toes! Extreme Hip Bridging Variationsmaxsaf / Deposit PhotosIt’s time for an extreme challenge — tip-toed hip bridge.Once you’re in the 2-footed hip bridge stance, lift your heels up. You will likely feel this in your calves, butt, hamstrings, and core pelvic muscles. You may also feel a stretch in your quadriceps muscles in front.Lift and lower your heels slowly 10 times. A variation on this may be to keep your heels lifted for a count of 10.
5
On Your Toes! Extreme Hip Bridging Variationsmaxsaf / Deposit PhotosIt’s time for an extreme challenge — tip-toed hip bridge.Once you’re in the 2-footed hip bridge stance, lift your heels up. You will likely feel this in your calves, butt, hamstrings, and core pelvic muscles. You may also feel a stretch in your quadriceps muscles in front.Lift and lower your heels slowly 10 times. A variation on this may be to keep your heels lifted for a count of 10.
On Your Toes! Extreme Hip Bridging Variations
maxsaf / Deposit Photos
It’s time for an extreme challenge — tip-toed hip bridge.
Once you’re in the 2-footed hip bridge stance, lift your heels up. You will likely feel this in your calves, butt, hamstrings, and core pelvic muscles. You may also feel a stretch in your quadriceps muscles in front.
Lift and lower your heels slowly 10 times. A variation on this may be to keep your heels lifted for a count of 10.
6
Advanced Hip Bridge Shoulder Stretch
Shutterstock / Deposit Photos
If the more advanced variations shown in this article become too easy for you, consider adding ankle weights.
Also, don’t feel you have to do all the above variations in one day. Mix and match the moves, and be sure to keep everything you do in a pain-free zone.
1 SourceVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lehecka BJ, Edwards M, Haverkamp R, et al.Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.Int J Sports Phys Ther. 2017;12(4):543-549.
1 Source
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lehecka BJ, Edwards M, Haverkamp R, et al.Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.Int J Sports Phys Ther. 2017;12(4):543-549.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Lehecka BJ, Edwards M, Haverkamp R, et al.Building a better gluteal bridge: electromyographic analysis of hip muscle activity during modified single-leg bridges.Int J Sports Phys Ther. 2017;12(4):543-549.
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