August 24, 2018
Test #3 – Single Leg Bridges
Prerequisite information:
The single leg bridge test should be performed in bare feet, in cloths that will not restrict movement.
Movement:
To perform the single leg Bridge test, Lying on your back with your knees bent feet flat on the ground at hip with. Lift your arms above your chest and hold your hands together so not to get any support from the ground.
With both legs started on the ground Bridge your hips up off the ground to create a straight line between the knees hips and shoulders.
Once in that position choose the leg and extend the leg straight out into the air and hold for 10 to 15 seconds.
When the 10 to 15 seconds is completed, start back in the knees bent both feet flat position Bridge up using both feet and extend the other leg.
- Note what specific muscle or areas or muscles are doing most of the work. If any cramping starts to happen come down immediately the test is over.
- Note any differences from one side to the other.
Passing:
- Ability to hold a bridge for 10 seconds or more keeping the knees hips shoulders in line with each other as well as level from the ground.
Needs improvement:
- Needing to use arms for stability.
- Shifting or twisting in the hips.
- Discomfort or cramping in the low back or hamstrings
- Pain.
- If there’s an on-set or increase in pain with the self-tests we suggest that you see a more advanced professional for a more thoroughly assess.
Possible swing faults:
- Early extension
- Loss of power
- Loss of posture
- Casting
- Unable to clear hips