Glute Bridge w/ Leg Whip – Hip/Inner Thigh Exercise

This combo exercise is a tough challenge for the rear end but also great to reintroduce inner thigh work into your program as well! 

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

Today we’re looking at a move that combines hip stability in extension as well as some eccentric adductor strength. Tag someone below you think needs or will enjoy this move!

Start by laying on your back & performing a bridge as normal. Holding the top position lift one leg up in the air. Without letting your hips drop or rotate toward the lifted leg, slowly reach leg towards the ground.

You’ll be surprised how hard it is to keep hips all the way up, so don’t worry about how low the other leg gets at first.

You can mix this move into any circuit/workout, or do on its own for some increased hip work. Typically we work higher reps (10-20 per side) and in rehab have loaded it with ankle weights on the moving leg while lowering the reps!

Move It Monday will feature a new exercise movement for you weekly, for all fitness levels, to help improve your safety and performance, especially with dance.

Follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

 

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

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Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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