{"id":43515,"date":"2019-09-24T03:00:38","date_gmt":"2019-09-24T01:00:38","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/floor-bridge\/"},"modified":"2019-09-24T03:00:38","modified_gmt":"2019-09-24T01:00:38","slug":"floor-bridge","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/floor-bridge\/","title":{"rendered":"Tutorial: Floor Bridge"},"content":{"rendered":"\n<p>Today we bridge the gap and we show you how to perform the <a href=\"https:\/\/vimeo.com\/191985986\/49919815f4\">floor bridge.<\/a> This lower back stability exercise has a number of useful progressions and variations that will <strong>improve your strength. <\/strong><\/p>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WHAT<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The floor bridge is a hip and lower back stability (and hip mobility) exercise that has several useful progressions and variations. <\/li><li>It can be used within a warm-up, cool down or the main workout.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">HOW<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Lie on your back with knees bent and feet flat on the floor. Place your arms on the floor by your sides.<\/li><li>Engage the core and set the shoulders. Press the feet into the floor as you raise the hips up. Keep raising the hips until there is a straight line between the shoulders, hips and knees. Pause for a moment before returning under control.<\/li><li>Repeat for reps or time. <\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">WHY<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Strong and\npowerful hip extension is an essential requirement for many daily and sporting\nactivities. These activities include lifting, squatting and jumping. If this\nmovement becomes limited or inhibited, the result is often a loss of\nstrength\/power and compensatory movement \u2013 which may lead to pain and injury. <\/li><li>Prolonged\nseated postures can regularly contribute to shortening and tightening of the\nhip flexor muscles. Over time, this can reduce the ability to extend the hips\nand weaken the glutes, hamstrings and lower back muscles. Use the floor bridge as part of an\noverall strategy to restore hip joint mobility and stability by strengthening\nthe critical hip extensor muscles. <\/li><li>It\u2019s worth\nnoting that the floor bridge\nis most effective when combined with stretching\/releasing of the quads and hip\nflexors. Exercises such as the quad foam roll and hip flexor stretch will help\nto open up the front of the hip. This new range of motion will give the floor\nbridge more range of motion in hip extension. <\/li><\/ul>\n\n\n\n<p>There are <strong>several useful progressions<\/strong> for the floor bridge that can support further development of the hip extension. <\/p>\n\n\n\n<p>The <strong>floor bridge hold<\/strong> is a progression that requires holding the top position of the bridge for up to 60sec \u2013 developing static postural control. <\/p>\n\n\n\n<p>The <strong>single-leg floor bridge<\/strong> increases the demands on the core muscles and can be useful for those with asymmetrical hip extension caused by an injury. <\/p>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Floor bridge\" src=\"https:\/\/player.vimeo.com\/video\/191985986?h=49919815f4&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:30px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Liked our floor bridge tutorial? Here are some others you should have a look at: <\/h4>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/evofitness.at\/en\/barbell-clean-press\/\">Barbell clean and press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/quad-foam-roll\/\">Quad foam roll<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/medicine-ball-tornado\/\">Medicine ball tornado<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14447\">Support front downward dog<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14441\">Kinesis alternate high punch<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/?p=14436\">Superfunctional glute stretch<\/a> <\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-knee-raise\/\">Knee raise<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-superman-exercise\/\">Superman<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/medicine-ball-squat-to-overhead-press\/\">Medicine ball squat to overhead press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-overhead-press\/\">Kinesis overhead press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/trx-low-press\/\">TRX low press<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/supported-pull-up\/\">Supported pull-up<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/standing-alternate-low-pull\/\">Standing alternate low pull on the Kinesis Station<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat-long-post-2\/\">Deep squat long post<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/med-ball-squat-jump\/\">Med ball squat jump<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/kinesis-station-low-pull\/\">Kinesis Station low pull<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/assisted-squat\/\">Assisted squat<\/a><\/li><li><a href=\"https:\/\/evofitness.at\/en\/superfunctional-hip-mobility-with-twist\/\">Superfunctional hip mobility with a twist<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Today we bridge the gap and we show you how to perform the floor bridge. This lower back stability exercise&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43516,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How to correctly perform a Floor Bridge | EVO Fitness","_seopress_titles_desc":"The floor bridge is a hip and lower-back stability exercise that has a number of useful progressions and variations. This is how it should be performed.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[124,140,143,154,166,168,249,251,578,723],"class_list":["post-43515","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-stability","tag-functional-training","tag-strength","tag-core-stability","tag-warm-up","tag-bodyweight-training","tag-cool-down","tag-mobility","tag-glutes","tag-hamstrings"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43515","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43515"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43515\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43516"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43515"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43515"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43515"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}