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Week 86: Bridge with Heel Slide

  • Writer: Keep It Moving PT & Wellness
    Keep It Moving PT & Wellness
  • Apr 21
  • 2 min read

It's April! Which means the weather is breaking and y'all are going to be lacing up your running and walking sneaks! This month's theme is straight up Running.



Exercise: Bridge with Heel Slide


Purpose: To coordinate core, hamstring and glute activation while lifting hips into extension and strengthening hamstrings eccentrically (when they are lengthening)


Who It's For: Weekend warriors, marathon runners, adults with kids that now walk


Why We Love It: Because we know your knee hurts when you run and this will help make you more resilient


Procedure:

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

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

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

  4. Slowly straighten out your knees with good control from your hamstrings

  5. Repeat 6-8 times


*Disclaimer: Not all exercises are suitable for everyone, and participation in novel 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.


Keep It Moving Physical Therapy & Wellness

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Suite 207

Burlington, MA 01803


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