{"id":1877,"date":"2013-12-19T20:39:47","date_gmt":"2013-12-20T03:39:47","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=1877"},"modified":"2013-12-19T20:41:22","modified_gmt":"2013-12-20T03:41:22","slug":"leg-lock-bridge","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=1877","title":{"rendered":"Leg Lock Bridge"},"content":{"rendered":"<p>This is the second installment of corrective &#8220;go-to&#8221; exercises I am highlighting here and in my online column for PFP magazine. <a href=\"https:\/\/blog.brianschiff.com\/?p=1862\" target=\"_blank\">Click here<\/a> to read the post on resisted overhead squats. \u00a0The in-line lunge allows for the observer to pick up flaws or asymmetry by placing the body in a narrow stance with a wide stride to assess hip, knee, ankle and foot mobility and stability of the client. \u00a0It places the upper and lower extremities in alternate asymmetrical patterns.<\/p>\n<p>Limited mobility or hip disassociation will produce movement dysfunction with the in-line lunge (see picture below for how it is assessed during the FMS).<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1878\" title=\"in-line-lunge\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/12\/in-line-lunge-300x168.jpg\" alt=\"in-line-lunge\" width=\"300\" height=\"168\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/12\/in-line-lunge-300x168.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/12\/in-line-lunge-1024x576.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/12\/in-line-lunge.jpg 1280w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>A common corrective exercise prescribed to improve mobility is the leg lock bridge.<\/p>\n<p><strong>Execution<\/strong>: Begin in supine flexing one leg up to the chest. \u00a0Hold the flexed leg against the chest while keeping the extended (down) leg in line with the center of the body and the knee flexed. \u00a0A small ball (pictured below), pillow or towel roll may be placed between the thigh and chest for tactile feedback regarding the lock position.<\/p>\n<p>Next, push down through the extended leg on the floor to elevate the hips off the ground into a bridge. \u00a0The height of the bridge should be limited to the point where contact can be maintained between the thigh of the flexed hip and the chest keeping the extended hip\/thigh in the in-line position. \u00a0Perform 2-3 sets of 10-15 repetitions.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-1879\" title=\"leg-lock-bridge\" src=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/12\/leg-lock-bridge-300x225.jpg\" alt=\"leg-lock-bridge\" width=\"300\" height=\"225\" srcset=\"https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/12\/leg-lock-bridge-300x225.jpg 300w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/12\/leg-lock-bridge-1024x768.jpg 1024w, https:\/\/blog.brianschiff.com\/wp-content\/uploads\/2013\/12\/leg-lock-bridge.jpg 1632w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><strong>Application<\/strong>: \u00a0The ability to stride in a lunge position without forward trunk lean during the in-line lunge can be inhibited by tight hip flexors. \u00a0Soft tissue work and stretching is certainly helpful, but this active mobility exercise will improve reciprocal movement and facilitate hip disassociation. \u00a0It is a great exercise to include as part of your corrective exercise series and\/or movement and pillar prep work with your clients.<\/p>\n<p>If clients struggle or experience hamstring cramping, consider adding a small step beneath the foot of the extended leg to increase the hip flexion starting position. \u00a0Modifications and adjustments to sets, repetitions and distance between the flexed thigh and chest as well as the extended foot and ground should be considered with exercise prescription.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This is the second installment of corrective &#8220;go-to&#8221; exercises I am highlighting here and in my online column for PFP magazine. Click here to read the post on resisted overhead squats. \u00a0The in-line lunge allows for the observer to pick up flaws or asymmetry by placing the body in a narrow stance with a wide [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[109,43,7,8,5,26],"tags":[291,178,328,327,148],"class_list":["post-1877","post","type-post","status-publish","format-standard","hentry","category-flexibility","category-hip","category-injury-prevention","category-rehab","category-sports-performance","category-training","tag-bridging-exercises","tag-hip-exercises","tag-hip-flexibility","tag-hip-mobility","tag-hip-strengthening"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Leg Lock Bridge - Brian Schiff&#039;s Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=1877\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Leg Lock Bridge - Brian Schiff&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"This is the second installment of corrective &#8220;go-to&#8221; exercises I am highlighting here and in my online column for PFP magazine. 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