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Week 51: Bilateral Midfoot Bridge



Exercise: Bilateral Midfoot Bridge


Purpose: To coordinate core, hip and calf activation while lifting hips into extension in a gravity-minimized position


What It Targets: Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Transverse Abdominis, Rectus Abdominis, Internal Obliques, External Obliques, Hamstrings, Gastrocnemius, Soleus, Toe Flexors, Deep Hip External Rotators


Procedure:

  1. Lay on your back with your knees bent and your feet flat on the floor (Hook-Lying position)

  2. Lift both heels up and walk your feet forward as far as you can while maintaining heels off the ground

  3. Place your pelvis in a slight posterior tilt by rolling your tailbone towards your belly-button while keeping your butt on the floor

  4. Initiate and sustain a core engagement by forcefully exhaling or fake laughing

  5. Press through your toes as you lift your hips up towards the ceiling using the power of your glutes, hamstrings and calf muscles

  6. Lift your hips until your trunk is in line with your thighs, but without losing core engagement or creating lumbar spine extension

  7. Pause at the top of the motion for 2-3 seconds while breathing

  8. Maintain core engagement while you slowly lower your hips back to the floor with good control

  9. Repeat as prescribed


Main Cues:

  • Maintain posterior pelvic tilt

  • Maintain core engagement

  • Press through your toes/midfoot as you lift your hips

  • Avoid lumbar spine extension

  • Lift your hips to the ceiling on the EXHALE

  • Slowly lower with good control on the INHALE


Common Compensations/Adverse Effects:

  • Lumbar Spine Extension and possibly back pain due to lifting hips up too high

Correction: Lead the lift with your core and stop once your trunk is just below the level of your thighs


  • Feel it more in quads than glutes

Correction: Press through your heels rather than your toes


  • Hurts or puts too much pressure on feet/calves

Correction: Bend your knees a bit more


  • Hurts or puts too much pressure on knees:

Correction: Lessen the degree of knee flexion by straightening the knees a bit


Why We Love It:

  • Teaches coordination of core, glute and calf engagement while performing hip extension

  • Puts functional demand on your calves while maintaining core and glute stabilization

  • Improves bed mobility

  • Improves ability to stand up from a seated position


l activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.


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Suite 200 (Inside Muscle Mind Movement)

Burlington, MA 01803


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