The hip bridge is a staple in most strength training & rehabilitation programs. Whether you’re working with a personal trainer or following a generic, online plan, I can confidently say there will be some kind of hip bridge variation prescribed. The reason being it helps strengthen the posterior chain muscles, including the hamstring, gluteus maximus, and spinal erectors, while being extremely friendly for those with a history of injury.

Now, the problem with the hip bridge is often its ease of completion after a short period of time. Unless you are incorporating this exercise in a rehabilitation setting immediately post-injury, you’ll need to progress to harder variations in order to remain challenged. Without progression, you'll likely plateau and stop seeing results.

There is no shortage of ways to progress the hip bridge. Whether you want to strengthen the glutes, hamstrings, and core, or build single leg stabilization, getting creative can lead to some very beneficial variations to challenge the body. With that being said, understanding technique is paramount to ensure your effort carries over to long-term results.

In the video below, I share a series of “technique tips” to get more benefit from your hip bridge…

All you have to do now is GET TO WORK!

With all strength training & rehabilitation exercises, consistency and progression over time are the two key principles that foster success. Start simple and progress to harder variations of the hip bridge once you are confident your execution matches what I outlined in the video.

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