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Level 1 | Isometric Bridge

Jon Grayson

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How Often: x4 sets of 40 seconds. 2 to 3 times a day, daily.

Description: Lying on your back, with arms by sides and feet placed on a small step. Place a loop or theraband round the thighs, just above the knees. Slowly squeeze the knees out against the band, and lift the bum off the floor to hold.

Top Tip: Progress the exercise by using a stronger band or by placing the feet onto a higher chair/bench.

Goal: Activate the lateral hip muscles and help relieve pain.