ArticlePDF Available

Single-Leg Glute Bridge

August 2017
Strength & Conditioning Journal 40(2):1

Authors:

Lindenwood University

The single-leg glute bridge is a variation of the barbell hip thrust that involves unilateral hip extension. Glute bridge exercises are used as a means of strengthening the hip extensors: The gluteal and hamstring muscle groups. In addition to activating the posterior musculature of the hip, single-leg glute bridges require stabilization of both the hip abductors and core muscles through isometric contraction. because strong gluteal and hamstring muscle groups are imperative in lateral stabilization and explosive linear movement, the single-leg glute bridge is beneficial to the general population and athletes in a variety of sports, such as soccer, football, and rugby.

(A) Starting position on bench before elevation of the left leg. (B) Elevation on the left leg; descent phase of single-leg glute bridge. (C) Full lockout position of single-leg glute bridge.

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Shoulders and foot placed on ground with the right knee abducted and the right foot externally rotated, while the left foot is elevated off the floor.

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Starting position of single-leg glute bridge with kettlebell placed directly over the right hip.

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Starting position of single-leg glute bridge with barbell placed across both hips.

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(A) Bottom position of foot elevated single-leg glute bridge with the right foot placed along the edge of the bench. (B) Lockout position of foot elevated single-leg glute bridge with the right foot placed along the edge of the bench. For added instability, place the foot in TRX band.

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Exercise Technique

The Exercise Technique Column provides detailed

explanations of proper exercise technique to optimize

performance and safety.

COLUMN EDITOR: Jay Dawes, PhD, CSCS*D,

NSCA-CPT*D, FNSCA

Single-Leg Glute Bridge

Kelcy Tobey, BS

and Jonathan Mike, PhD, CSCS*D, NSCA-CPT*D, USAW

Human Performance, Lindenwood University, St. Charles, Missouri; and

School of Kinesiology, University of

Southern Mississippi, Hattiesburg, Mississippi

ABSTRACT

THE SINGLE-LEG GLUTE BRIDGE IS

A VARIATION OF THE BARBELL HIP

THRUST THAT INVOLVES UNILAT-

ERAL HIP EXTENSION. GLUTE

BRIDGE EXERCISES ARE USED AS

A MEANS OF STRENGTHENING

THE HIP EXTENSORS: THE

GLUTEAL AND HAMSTRING MUS-

CLE GROUPS. IN ADDITION TO

ACTIVATING THE POSTERIOR

MUSCULATURE OF THE HIP,

SINGLE-LEG GLUTE BRIDGES

REQUIRE STABILIZATION OF BOTH

THE HIP ABDUCTORS AND CORE

MUSCLES THROUGH ISOMETRIC

CONTRACTION. BECAUSE

STRONG GLUTEAL AND

HAMSTRING MUSCLE GROUPS

ARE IMPERATIVE IN LATERAL

STABILIZATION AND EXPLOSIVE

LINEAR MOVEMENT, THE

SINGLE-LEG GLUTE BRIDGE IS

BENEFICIAL TO THE GENERAL

POPULATION AND ATHLETES IN A

VARIETY OF SPORTS, SUCH AS

SOCCER, FOOTBALL, AND RUGBY.

INTRODUCTION

Both the core and posterior mus-

culature of the hip are important

aspects in power development

for athletes. Although many exercises

exist for developing glute power, uni-

lateral exercises are often left out. Ex-

ercises such as the single-leg glute

bridge incorporate activation of stabi-

lizing muscles in addition to the many

agonistic muscles at work. There are as

many beneﬁts to including the single-

leg glute bridge to one’s workout, as

there are variations to the movement.

MUSCLES USED

For the single-leg glute bridge, all 3 glu-

teal muscles are activated. The gluteus

maximus acts as a hip extensor and

lateral rotator of the thigh. Regarding

the gluteus medius and minimus, both

muscles abduct the thigh, whereas

various ﬁbers of each muscle laterally

and medially rotate the thigh, de-

pending on the degree of hip ﬂexion

(3,5). Additionally, the tensor fasciae

latae acts as a stabilizer by counter-

balancing the hip’s lateral rotators.

With respect to the hamstrings, the

biceps femoris extends the hip and

laterally rotates the thigh, whereas

the semimembranosus and semite-

ndinosus contribute to hip extension,

as well as counteract the lateral

rotation of the biceps femoris (13).

Thehamstringsalsofunctiontoﬂex

theknee.Despitetheﬂexioninthe

knee that occurs during this exercise,

slight knee extension is involved

through the rectus femoris and vastus

muscles. The core stabilizers, lumbar

erector spinae and lumbar multiﬁdus,

are also involved (2,3,9).

BENEFITS

Strength and stability in the core of the

body, deﬁned as the spine, hips and

pelvis, proximal lower limbs, and

abdominal structures, provides an opti-

mal platform through which distal

limbs can function (7). As such, muscle

strength and power of the hips and pel-

vis are critical components of the overall

impact of both resistance training and

athletic performance in a multitude of

sports. For example, weightlifting, the

squat, and the deadlift all require exten-

sive strength and power through hip

extension. This incorporates the gluteal

and hamstring musculature. It has been

postulated that the hip thrust has been

a successful exercise for its emphasis on

gluteal development and hip extensor

strength in sports actions (1); however,

many variations also exist.

The single-leg glute bridge is a unilat-

eral variation of the barbell hip

Address correspondence to Jonathan Mike,

jonathannoahmike@hotmail.com.

thrust. This movement isolates the

concentric motion of hip extension

while recruiting the stabilizing glute

medius and minimus, as well as the

core muscles (2,3,9). A study con-

ducted by McCurdy et al. reported

that short-term, unilateral, lower-

body exercises are as beneﬁcial

as the bilateral counterparts in

untrained individuals (12). Another

study by Jones et al. observed muscle

activation and testosterone response

during the bilateral back squat versus

the unilateral pitcher squat. Results

indicated that, although the absolute

workload was lower in the pitcher

squat, muscle activation and testos-

terone responses were not signiﬁ-

cantly different between the 2

lower-body exercises (6). Although

the training protocols in the studies

did not include the single-leg glute

bridge, we contend that the unilateral

aspect of the single-leg glute bridge

will be just as beneﬁcial as its bilateral

counterpart. Therefore, numerous

beneﬁts exist for adding the single-

leg glute bridge in a strength and con-

ditioning program for able-bodied

athletic and clinical populations.

Because of the positioning of the single-

leg glute bridge, certain hip muscles are

emphasized. Previous research has re-

ported that the gluteus maximus produ-

ces its greatest force when the hips are

in a ﬂexed position (i.e., bottom of the

movement) (3). Although the ham-

strings are an important part of hip

extension, their involvement in the

movement can be reduced by ﬂexing

the knee. Because the semitendinosus

and semimembranosus are biarticulate

muscles (crossing 2 joints), their force

contribution can be reduced when the

joints are closer together, resulting in

shortened length of the muscle. This

is known as active insufﬁciency (15).

By removing the inﬂuence of the semi-

membranosus and semitendinosus in

hip extension, there exists a greater reli-

ance on gluteal activation during the

concentric action of the single-leg glute

bridge.

Unlike the barbell hip thrust, the

single-leg glute bridge’s unilateral

component elicits additional stimuli

from stabilizing muscles within the

hip. In addition to extending the hips,

the gluteus maximus laterally rotates

the hip. It has been theorized that,

with excessive lateral rotation of the

thigh, the musculature responsible for

this (i.e., the gluteus maximus and

other lateral rotators) will shorten.

As a result, the muscles will no longer

be at an advantageous length to pro-

vide force through hip extension

(3). To counteract this excessive lat-

eral rotation, the gluteus medius,

gluteus minimus, and the tensor

fascia latae are activated. During the

stance phase of walking (a unilateral

movement), the gluteus medius

and minimus abduct the stance leg,

thereby preventing a contralateral

drop in the hip of the swing leg (3).

Although the force of the single-leg

glute bridge is vertical compared with

a horizontal force (as seen in walk-

ing), there may be an increased need

in stability of the gluteus medius

and minimus to maintain optimal

hip placement throughout the move-

ment. Other stabilizers include the

lumbar erector spinae and the lumbar

multiﬁdus, which have shown higher

activation than the rectus abdominis

and external obliques in the single-leg

glutebridge(9).Bytrainingthemus-

culature about the hip and within the

core, proper biomechanical move-

ment is ensured, which, in turn, re-

duces the chance of injury.

The single-leg glute bridge may

improve other essential qualities of a cli-

ent’s or athlete’s program. For example,

a part of most strength and conditioning

programs is some variation of the squat.

Without proper glute activation, squat

form is compromised, therefore com-

promising an athlete’s performance, as

well as joint integrity. It is our conten-

tion that core strength, hip stabilization,

and glute activation gained from the

single-leg glute bridge is likely to trans-

fer over to stability and power in the

squat and other movements requiring

posterior strength.

An important aspect when looking at

hip involvement throughout move-

ment in sports performance is the

hip-to-knee extensor ratio. Hip

extensor strength has been noted to

improve vertical jump and reduce

knee injury during running perfor-

mance (8,16). Lees et al. found that

maximal vertical jump is attained

through higher force production by

the hip extensor muscles (8). In

regard to running, an upright runn-

ing posture relies on a reduced hip-

to-knee extensor ratio, which may

lead to overuse injuries of the knee

(16,17). This posture is associated

with hip extensor weakness, whereas

those with greater hip extensor

strength demonstrated a more for-

ward leaning posture (16). Therefore,

Figure 1. (A) Starting position on bench before elevation of the left leg. (B) Elevation on the left leg; descent phase of single-leg

glute bridge. (C) Full lockout position of single-leg glute bridge.

Exercise Technique

VOLUME 0 | NUMBER 0 | MONTH 2017

increasing the strength of the poste-

rior musculature can both improve

and protect athletes throughout

sports performance.

TECHNIQUE

STARTING POSITION

Begin position seated on the ground

with the upper back against a padded

bench for support just below the

scapula. This point of contact should

not change throughout the duration

of the movement. The arms may

either span the width of the bench

for added stability or folded across

the chest, depending on personal

preference.

Next, shift the feet toward the glutes

and drive the heels into the ground.

While pushing through the heels of

the feet, extend the hips so that the

torso and thighs form a straight line

from the shoulders to the knees, paral-

lel to the ground (Figure 1A). Knees

should be ﬂexed so that the shins are

perpendicular to the ground, and the

shin and thigh form a 908angle at the

knee. Adjust feet as necessary to attain

this positioning.

The spine and the hips should remain

in relatively neutral alignment at the

start position of the single-leg glute

bridge.

Once a stable position has been

achieved, lightly shift the weight into

the right heel without adducting the

right thigh. Keep the hips fully

extended and slowly raise the left heel

off the ﬂoor by ﬂexing the left thigh at

the hip. Throughout the duration of

the movement, the left hip should

remain ﬂexed as if pulling the knee

toward the chest.

THE DESCENT PHASE

While maintaining a neutral lumbopel-

vic region, sink hips directly toward

the ground by ﬂexing at the right

thigh. Hips should be ﬂexed at an

angle slightly greater than 908with glu-

tes remaining off the ground. Care

should be taken that this movement

originates at the hips, rather than the

lumbar spine. A slight arch is normal,

Figure 3. Starting position of single-leg glute bridge with kettlebell placed directly

over the right hip.

Figure 2. Shoulders and foot placed on ground with the right knee abducted

and the right foot externally rotated, while the left foot is elevated off

the ﬂoor.

Strength and Conditioning Journal | www.nsca-scj.com 3

but ﬂexion at the hips should not orig-

inate from overarching (greater than

approximately 308) of the lumbar spine.

The shoulders will remain in contact

with the bench at their original posi-

tioning without excessive movement

or sliding (Figure 1B).

To avoid the right knee falling in

excessive valgus positioning, weight

should be displaced over the entirety

of the right foot, with slight empha-

sis in the heel. The foot can either

be pointed directly forward or

slightly externally rotated. During

the eccentric phase, an emphasis

should be placed on engaging the

right hip abductors and right glute

to avoid excessive adduction (thigh

moving in toward midline) of the

right hip.

Clients and athletes are encouraged to

breathe normally during reduced load-

ing patterns (i.e., bodyweight and

lighters loads), while bracing when ap-

proaching maximal loading sets and

repetitions.

THE ASCENT PHASE

As soon as desired hip ﬂexion is at-

tained in the right hip, drive weight

through the heel of the right foot and

engage the hip extensors. The right

heel should push down and away from

the glutes. While simultaneously con-

tracting the right glute, hips will drive

upward and toward the head in a cur-

vilinear motion.

Hips will extend to a full lockout posi-

tion, maximizing hip extension. The

objective is to achieve full hip exten-

sion with little to no lumbar spine

involvement (Figure 1C).

Once this phase has been completed,

the hips return slowly to the loaded

phase of the movement (i.e., starting

position). To complete 1 set, repeat

the exercise on the opposite leg.

VARIATIONS

It is important to note that many var-

iationsofthisexerciseexistwith

numerous progressions and regres-

sions. Clients and athletes should fol-

low a logical approach to challenge

themselves when deciding which

variations to include in their exercise

routine. For example, with beginners,

it is best to start with both the

shoulders and the feet on the ground.

To maximize gluteal function, we

Figure 5. (A) Bottom position of foot elevated single-leg glute bridge with the right

foot placed along the edge of the bench. (B) Lockout position of foot

elevated single-leg glute bridge with the right foot placed along the edge

of the bench. For added instability, place the foot in TRX band.

Figure 6. (A) Slide board single-leg glute bridge with hamstring curl. Straighten the

right leg out across the slide board, toe pointed upward, with weight

staying on the heel. Left foot elevated, ﬂexion at the hip. (B) Slide the right

heel toward the hips while simultaneously squeezing gluteals, pushing the

hips upward.

Figure 4. Starting position of single-leg glute bridge with barbell placed across both hips.

Exercise Technique

VOLUME 0 | NUMBER 0 | MONTH 2017

suggestthattheloadedlegbe

slightly abducted at the knee with

the foot slightly externally rotated

(Figure 2). Externally rotating the

foot also emphasizes lateral ham-

string activation over medial ham-

string activation (11). Thigh

abduction should occur before pro-

gressing to external rotation of the

foot. Once this position has been

mastered, clients and athletes should

progressively abduct the entire leg

andfootoutward.Whentheclient

or athlete can complete the previous

movements with little weight shift,

additional load can be added to the

exercise,usingkettlebell,plate,bar-

bell, or sandbag. For smaller weights

(i.e., kettlebell and weight plate), the

load should be placed directly over

the hip of the working leg (Figure 3).

To further add instability, larger

loads, such as the barbell or sandbag,

can be placed across both hips (Fig-

ure 4). Other variations of the hip

thrust have been provided in this arti-

cle in Figures 5 and 6, with their

respective descriptions.

PRACTICAL APPLICATION

As previously mentioned, the single-

leg glute bridge is an assistance exer-

cise that aids in building strength and

explosive power through the lower-

body, posterior musculature. In athletic

events where running is a necessity

(e.g., soccer, football, and rugby), as

well as vertical jumping (e.g., basket-

ball and volleyball), the single-leg glute

bridge can be an excellent accessory

movement to integrate into a strength

and conditioning program. For both

athletes and nonathletes, the single-

leg glute bridge is also a useful exercise

for adjusting posture. Weak glutes are

related to pronated stance and anterior

hip force which may lead to anterior

hip pain and instability (3,4,10).

Requiring stabilization in the working

hip of the single-leg glute bridge

strengthens the 3 gluteal muscles

which are important in posture and

the phases of walking (3). Another risk

associated with weak hip muscles is

patellofemoral pain syndrome (PFPS)

(4). A study by S

‚ahin and colleagues

examined the effects of knee-only ex-

ercises and hip-and-knee exercises on

55 female patients with PFPS. The au-

thors determined that of the 2 groups

assessed, those who performed both

hip-and-knee exercises had greater im-

provements in pain reduction and

functional gain compared with the

knee-only exercise group (14). There-

fore, it is suggested that strengthening

the posterior and core musculature

contribute greatly to improved sport

performance and injury prevention.

We encourage strength and condition-

ing practitioners to use the single-leg

glute bridge and its variations high-

lighted in this article as an important

component in a resistance training pro-

gram and its role in improving overall

performance.

Conﬂicts of Interest and Source of Funding:

The authors report no conﬂicts of interest

and no source of funding.

Kelcy Tobey is a Graduate Student in

the Human Performance Department at

Lindenwood University, St. Charles,

Missouri.

Jonathan Mike is a Visiting Professor at

University of Southern Mississippi,

Hattiesburg, Mississippi.

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Strength and Conditioning Journal | www.nsca-scj.com 5

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Thesis

Full-text available

Dec 2021

Joan Aguilera-Castells

Nowadays, suspension devices are one of the most widely used pieces of equipment to produce perturbation and strengthen most muscle groups globally. However, there is a lack of evidence of their effects on the lower limb. Thus, the main objective of this doctoral thesis was to quantify force production, muscle activity and the magnitude of perturbation in the Bulgarian squat and other lower extremity exercises under unstable conditions. Eighteen studies were analysed for a systematic review (study 1) and 75 physically active participants were recruited to perform the different cross-sectional studies on the effects of suspension devices, unstable surfaces, and mechanical vibrations (vibration platform and superimposed vibration) on lower limb exercises (studies 2-6). It was confirmed that lower body activation had only been previously investigated in the suspended hamstring curl (study 1). Position and pace (70 bpm) were determinants for the force exerted on the suspension strap in the Bulgarian squat (study 2). The suspension device in the Bulgarian squat increased the vertical ground reaction forces (study 3). The force production was higher on the device when the level of instability was low (study 3 and 4), but for muscle activity the device was just as demanding as a traditional exercise (study 3). Increased perturbation enhanced muscle activation (studies 3, 4, 5) and the magnitude of instability in the Bulgarian squat and barbell half-squat (studies 4 and 5). Thus, superimposed vibration on a suspension device becomes a challenge to increase the level of perturbation and improve strength, muscular endurance, and stabilisation (study 6). In addition, load cells are a suitable and practical tool to assess the forces exerted on suspension devices, and the use of an accelerometer makes it possible to determine the magnitude of the perturbation offered by different equipment providing instability by measuring the acceleration of the body's centre of mass.

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Background: Postural balance represents a fundamental movement skill for the successful performance of everyday and sport-related activities. There is ample evidence on the effectiveness of balance training on balance performance in athletic and non-athletic population. However, less is known on potential transfer effects of other training types, such as plyometric jump training (PJT) on measures of balance. Given that PJT is a highly dynamic exercise mode with various forms of jump-landing tasks, high levels of postural control are needed to successfully perform PJT exercises. Accordingly, PJT has the potential to not only improve measures of muscle strength and power but also balance. Objective: To systematically review and synthetize evidence from randomized and non-randomized controlled trials regarding the effects of PJT on measures of balance in apparently healthy participants. Methods: Systematic literature searches were performed in the electronic databases PubMed, Web of Science, and SCOPUS. A PICOS approach was applied to define inclusion criteria, (i) apparently healthy participants, with no restrictions on their fitness level, sex, or age, (ii) a PJT program, (iii) active controls (any sport-related activity) or specific active controls (a specific exercise type such as balance training), (iv) assessment of dynamic, static balance pre- and post-PJT, (v) randomized controlled trials and controlled trials. The methodological quality of studies was assessed using the Physiotherapy Evidence Database (PEDro) scale. This meta-analysis was computed using the inverse variance random-effects model. The significance level was set at p < 0.05. Results: The initial search retrieved 8,251 plus 23 records identified through other sources. Forty-two articles met our inclusion criteria for qualitative and 38 for quantitative analysis (1,806 participants [990 males, 816 females], age range 9–63 years). PJT interventions lasted between 4 and 36 weeks. The median PEDro score was 6 and no study had low methodological quality (�3). The analysis revealed significant small effects of PJT on overall (dynamic and static) balance (ES = 0.46; 95% CI = 0.32–0.61; p < 0.001), dynamic (e.g., Y-balance test) balance (ES = 0.50; 95% CI = 0.30–0.71; p < 0.001), and static (e.g., flamingo balance test) balance (ES = 0.49; 95% CI = 0.31–0.67; p<0.001). The moderator analyses revealed that sex and/or age did not moderate balance performance outcomes. When PJT was compared to specific active controls (i.e., participants undergoing balance training, whole body vibration training, resistance training), both PJT and alternative training methods showed similar effects on overall (dynamic and static) balance (p = 0.534). Specifically, when PJT was compared to balance training, both training types showed similar effects on overall (dynamic and static) balance (p = 0.514). Conclusion: Compared to active controls, PJT showed small effects on overall balance, dynamic and static balance. Additionally, PJT produced similar balance improvements compared to other training types (i.e., balance training). Although PJT is widely used in athletic and recreational sport settings to improve athletes’ physical fitness (e.g., jumping; sprinting), our systematic review with meta-analysis is novel in as much as it indicates that PJT also improves balance performance. The observed PJT-related balance enhancements were irrespective of sex and participants’ age. Therefore, PJT appears to be an adequate training regime to improve balance in both, athletic and recreational settings.

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Full-text available

Aug 2021

Traditionally in strength and conditioning environments, vibration has been transmitted using platforms, barbells, dumbbells, or cables but not suspension devices. This study aimed to examine the effects on the lower limb of applying superimposed vibration on a suspension device. Twenty-one physically active men and women performed supine bridge and hamstring curl exercises in three suspended conditions (non-vibration, vibration at 25 Hz, and vibration at 40 Hz). In each exercise condition, the perceived exertion scale for resistance exercise (OMNI-Res) was registered, and the electromyographic signal was assessed for gastrocnemius (medialis and lateralis), biceps femoris, semitendinosus, gluteus maximus, and rectus femoris. A linear mixed model indicated a significant fixed effect for vibration at 25 Hz and 40 Hz on muscle activity in suspended supine bridge (p < 0.05), but no effect for suspended hamstring curl (p > 0.05). Likewise, the Friedman test showed a significant main effect for vibration at 25 Hz and 40 Hz in suspended supine bridge (p < 0.05) but not for suspended hamstring curl (p > 0.05) on OMNI-Res. Post hoc analysis for suspended supine bridge with vibration at 25 Hz showed a significant activation increase in gastrocnemius lateralis (p = 0.008), gastrocnemius medialis (p = 0.000), semitendinosus (p = 0.003) activity, and for semitendinosus under 40 Hz condition (p = 0.001) compared to the non-vibration condition. Furthermore, OMNI-Res was significantly higher for the suspended supine bridge at 25 Hz (p = 0.003) and 40 Hz (p = 0.000) than for the non-vibration condition. Superimposed vibration at 25 Hz elicits a higher neuromuscular response during the suspended supine bridge, and the increase in vibration frequency also raises the OMNI-Res value.

THE EFFECT OF TRADITIONAL MAT EXERCISES VERSUS REFORMER PILATES AND HAMMOCK YOGA ON PAIN, ENDURANCE, BALANCE, DISABILITY, AND QUALITY OF LIFE IN INDIVIDUALS WHO HAD CHRONIC LOW BACK PAIN

Article

Full-text available

Dec 2023

Özet Amaç; Geleneksel mat egzersizleri, Reformer Pilates (RP) ve Hamak Yogası (HY) yaklaşımlarının Kronik bel ağrılı bireylerin ağrı, dayanıklılık, denge, engellilik ve yaşam kalitesi üzerindeki etkilerini incelemek. Yöntem; Kronik bel ağrısı olan 60 birey çalışmaya katıldı ve rastgele RP grubu (n=20, ortalama yaş:31.85±8.89 yıl), HY grubu (n=20, ortalama yaş:29.90±6.70 yıl) ve mat grubu (n=20, ortalama yaş:30.40±8.21 yıl) olmak üzere 3 gruba ayrıldı. Tüm egzersiz eğitimleri 4 hafta boyunca haftada iki kez (45 dakika) uygulandı. Ağrı; VAS ve McGill ile, endurans; plank testi ve tek bacak kalça köprüsü testi ile, statik denge; tek ayak üzerinde durma testi ile ve dinamik denge; yıldız denge testi ile değerlendirildi. Engelilik; Oswestry Özürlülük Anketi ile, yaşam kalitesi ise Dünya Sağlık Örgütü Yaşam Kalitesi (WHOQOL-Bref) ile değerlendirildi. Bulgu; Değerlendirilen tüm parametreler gruplarda iyileşti (p

Comparison of Muscle Activity and Muscle Thickness According to Knee Flexion Angle during Supine Bridge Exercises using the Abdominal Drawing-in Maneuver on an Unstable Surface

Article

Sep 2023
J SPORT SCI MED

This study evaluated changes in deep trunk muscle thickness and lower extremity muscle activities during bridge exercises with the abdominal drawing-in maneuver. Bridge exercises were conducted on an unstable surface at different knee flexion angles (60º, 90º and 120º), with the aim of identifying more effective angles for bridge exercises. This study included 21 healthy adults, aged 20–27 years. Biceps femoris (BF), rectus abdominis, and rectus femoris activity was measured using surface electromyography. The thicknesses of the transverse abdominis (TrA), external oblique (EO) and internal oblique (IO) muscles were measured. BF (p = 0.000, partial η2 = 0.670) activity increased considerably as the knee flexion angle decreased. TrA (p = 0.000, partial η2 = 0.883) and IO (p = 0.000, partial η2 = 0.892) thickness significantly increased, while EO (p = 0.000, partial η2 = 0.893) thickness decreased as the knee flexion angle decreased. When performing bridge exercises using the abdominal drawing-in maneuver on an unstable surface, the knee flexion angles should be at 120º and 60º to increase trunk stability and lower extremity muscle activity, respectively.

Comparison of Muscle Activity and Muscle Thickness According to Knee Flexion Angle during Supine Bridge Exercises using the Abdominal Drawing-in Maneuver on an Unstable Surface

Article

Sep 2023
J SPORT SCI MED

sEMG Motion Classification Via Few-Shot Learning With Applications To Sports Science

Preprint

Full-text available

Apr 2023

p> Motion classification with surface electromyog- raphy (sEMG) has been studied for practical applications in prosthesis limb control and human-machine interaction. Recent studies have shown that feature learning with deep neural networks (DNN) reaches considerable accuracy in motion classification tasks. However, DNNs require large datasets for acceptable performance and fail for tasks with few data samples available for training. Professional athlete training includes hundreds of exercises, and coupled with privacy and confidentiality issues acquiring a large dataset for all the exercises is not feasible. As a result, state-of-the-art DNN architectures are unsuitable for real-life sports applications. We utilise few-shot learning (FSL) techniques to overcome the small dataset problem of sports-related motion classification tasks. The employed methodology uses the knowledge gathered from a large set of tasks to classify unseen tasks with a few data samples. The FSL approach with a siamese network and triplet loss reached the best performance with a median F1-score of 72.01% , 76% , and 79% for 1, 5 and 10 shot datasets that include an unseen set of tasks, respectively. In contrast, DNN with transfer learning (TF) reached 49.27% , 51.58% , and 67.66% for the same set of tasks, respectively. </p

sEMG Motion Classification Via Few-Shot Learning With Applications To Sports Science

Preprint

Full-text available

Apr 2023

Comparison of Effects of Static Core Training and Additional Dynamic Core Training in Young Adults: An Experimental Study

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Full-text available

Mar 2023

Variation of rotation moment arms with hip flexion

Article

Full-text available

Jun 1999
J BIOMECH

Excessive flexion and internal rotation of the hip is a common gait abnormality among individuals with cerebral palsy. The purpose of this study was to examine the influence of hip flexion on the rotational moment arms of the hip muscles. We hypothesized that flexion of the hip would increase internal rotation moment arms and decrease external rotation moment arms of the primary hip rotators. To test this hypothesis we measured rotational moment arms of the gluteus maximus (six compartments), gluteus medius (four compartments), gluteus minimus (three compartments) iliopsoas, piriformis, quadratus femoris, obturator internus, and obturator externus. Moment arms were measured at hip flexion angles of 0, 20, 45, 60, and 90° in four cadavers. A three-dimensional computer model of the hip muscles was developed and compared to the experimental measurements. The experimental results and the computer model showed that the internal rotation moment arms of some muscles increase with flexion; the external rotation moment arms of other muscles decrease, and some muscles switch from external rotation to internal rotation as the hip is flexed. This trend toward internal rotation with hip flexion was apparent in 15 of the 18 muscle compartments we examined, suggesting that excessive hip flexion may exacerbate internal rotation of the hip. The gluteus maximus was found to have a large capacity for external rotation. Enhancing the activation of the gluteus maximus, a muscle that is frequently underactive in persons with cerebral palsy, may help correct excessive flexion and internal rotation of the hip.

Hip-Extensor Strength, Trunk Posture, and Use of the Knee-Extensor Muscles During Running

Article

Aug 2016
J ATHL TRAINING

Context: Diminished hip-muscle performance has been proposed to contribute to various knee injuries. Objective: To determine the association between hip-extensor muscle strength and sagittal-plane trunk posture and the relationships among hip-extensor muscle strength and hip- and knee-extensor work during running. Design: Descriptive laboratory study. Setting: Musculoskeletal biomechanical laboratory. Patients or other participants: A total of 40 asymptomatic recreational runners, 20 men (age = 27.1 ± 7.0 years, height = 1.74 ± 0.69 m, mass = 71.1 ± 8.2 kg) and 20 women (age = 26.2 ± 5.8 years, height = 1.65 ± 0.74 m, mass = 60.6 ± 6.6 kg), participated. Main outcome measure(s): Maximum isometric strength of the hip extensors was assessed using a dynamometer. Sagittal-plane trunk posture (calculated relative to the global vertical axis) and hip- and knee-extensor work (sum of energy absorption and generation) during the stance phase of running were quantified while participants ran over ground at a controlled speed of 3.4 m/s. We used Pearson product moment correlations to examine the relationships among hip-extensor strength, mean sagittal-plane trunk-flexion angle, hip-extensor work, and knee-extensor work. Results: Hip-extensor strength was correlated positively with trunk-flexion angle (r = 0.55, P < .001) and hip-extensor work (r = 0.46, P = .003). It was correlated inversely with knee-extensor work (r = -0.39, P = .01). All the correlations remained after adjusting for sex. Conclusions: Our findings suggest that runners with hip-extensor weakness used a more upright trunk posture. This strategy led to an overreliance on the knee extensors and may contribute to overuse running injuries at the knee.

Kinesiology: The mechanics and pathomechanics of human movement: Second edition

Book

Jul 2013

Carol Oatis

The Second Edition of Kinesiology: The Mechanics and Pathomechanics of Human Movement relates the most current understanding of anatomy and mechanics with clinical practice concerns. Featuring seven chapters devoted to biomechanics, straightforward writing, and over 900 beautiful illustrations, the text provides detailed coverage of the structure, function and kinesiology of each body region. Readers will gain an in-depth understanding of the relationship between the quality of movement and overall human health. © 2009, 2004 Lippincott Williams & Wilkins, a Wolters Kluwer business. All rights reserved.

The effect of hip and knee exercises on pain, function, and strength in patients with patellofemoral pain syndrome: A randomized controlled trial

Article

Feb 2016
TURK J MED SCI

Background/aim: The role of hip muscles in the rehabilitation of patellofemoral pain syndrome has recently received interest. The aim of this study was to compare the efficiencies of hip exercises alongside knee exercises versus only knee exercises on pain, function, and isokinetic muscle strength in patients with this syndrome. Materials and methods: Fifty-five young female patients (mean age: 34.1 ± 6.2 years; mean BMI: 25.9 ± 3.9 kg/m2) with patellofemoral pain syndrome were included. The patients were randomized into groups of hip-and-knee exercises and knee-only exercise programs for 6 weeks with a total of 30 sessions at the clinic. Both groups were evaluated before therapy, after 6 weeks of a supervised exercise program, and after 6 weeks of an at-home exercise program. The outcome measures were muscle strength, pain, and both subjective and objective function. Results: The improvements of the patients in the hip-and-knee exercise group were better than in patients of the knee-only exercise group in terms of scores of pain relief (P < 0.001) and functional gain (P = 0.002) after 12 weeks. Conclusion: We suggest additional hip-strengthening exercises to patients with patellofemoral pain syndrome in order to decrease pain and increase functional status.

The Increasing Role of the Hip Extensor Musculature With Heavier Compound Lower-Body Movements and More Explosive Sport Actions

Article

Apr 2014
Strength Condit

Bret Contreras

HIP EXTENSION MOMENTS INCREASE TO A MUCH GREATER DEGREE THAN KNEE EXTENSION MOMENTS WITH INCREASING LOADS DURING THE SQUAT, LUNGE, AND DEADLIFT EXERCISES AND WITH INCREASING RUNNING SPEEDS, JUMP HEIGHTS, AND LATERAL AGILITY MANEUVERS. THEREFORE, HIP EXTENSION TRAINING SHOULD BE PRIORITIZED IN ATHLETIC CONDITIONING BY (A) USING HIP-DOMINANT EXERCISES IN THE ATHLETE'S PROGRAM, (B) EMPHASIZING HEAVIER LOADS DURING COMPOUND LOWER-BODY RESISTANCE EXERCISES AS THE ATHLETE MATURES, AND (C) INCORPORATING LOADS THAT MAXIMIZE THE HIP EXTENSION MOMENT DURING EXPLOSIVE LOWER-BODY TRAINING.

Accentuating Muscular Development Through Active Insufficiency and Passive Tension

Article

Aug 2002

Brad J Schoenfeld

Influence of Trunk Posture on Lower Extremity Energetics during Running

Article

Jul 2014

Purpose: This study aimed to examine the influence of sagittal plane trunk posture on lower extremity energetics during running. Methods: Forty asymptomatic recreational runners (20 males and 20 females) ran overground at a speed of 3.4 m·s(-1). Sagittal plane trunk kinematics and lower extremity kinematics and energetics during the stance phase of running were computed. Subjects were dichotomized into high flexion (HF) and low flexion (LF) groups on the basis of the mean trunk flexion angle. Results: The mean (±SD) trunk flexion angles of the HF and LF groups were 10.8° ± 2.2° and 3.6° ± 2.8°, respectively. When compared with the LF group, the HF group demonstrated significantly higher hip extensor energy generation (0.12 ± 0.06 vs 0.05 ± 0.04 J·kg(-1), P < 0.001) and lower knee extensor energy absorption (0.60 ± 0.14 vs 0.74 ± 0.09 J·kg(-1), P = 0.001) and generation (0.30 ± 0.05 vs 0.34 ± 0.06 J·kg(-1), P = 0.02). There was no significant group difference for the ankle plantarflexor energy absorption or generation (P > 0.05). Conclusions: Sagittal plane trunk flexion has a significant influence on hip and knee energetics during running. Increasing forward trunk lean during running may be used as a strategy to reduce knee loading without increasing the biomechanical demand at the ankle plantarflexors.

Optimizing Hip Musculature For Greater Sprint Running Speed

Article

Apr 2000

Anthony J Blazevich

Effects of Unilateral and Bilateral Lower-Body Heavy Resistance Exercise on Muscle Activity and Testosterone Responses

Article

Jan 2012
J STRENGTH COND RES

Unilateral and bilateral lower-body heavy resistance exercises (HREs) are used for strength training. Little research has examined whether muscle activation and testosterone (TES) responses differ between these exercises. Our purpose was to compare the effects of unilateral and bilateral lower-body HRE on muscle activity using surface electromyography (sEMG) and TES concentrations. Ten resistance-trained, college-aged male athletes (football, track and field) completed 5 testing sessions in which bilateral (back squat [BS]) and unilateral (pitcher squat [PS]) exercises were performed using a counterbalanced design. Sessions 1 and 2 determined estimated maximum strength (10 repetition maximum [10RM]) in the BS and PS. During testing session 3, muscle activation (sEMG) was measured in the right vastus lateralis, biceps femoris, gluteus maximus, and erector spinae (ES) during both BS and PS (stance leg) exercises. In sessions 4 and 5, total TES concentrations (nanomoles per liter) were measured via blood draws at baseline (preexercise), 0, 5, 10, 15, and 30 minutes postexercise after 4 sets of 10 repetitions at the 10RM. Separate repeated-measures analyses of variance examined differences in sEMG and TES between BS and PS (p < 0.05). The sEMG amplitudes were similar (p = 0.80) for BS (0.22 ± 0.06 mV) and PS (0.20 ± 0.07 mV). The TES responses were also similar (p = 0.15) between BS (21.8 ± 6.9 nmol·L(-1)) and PS (26.2 ± 10.1 nmol·L(-1)). The similar lower limb and back sEMG and TES responses may indicate that the neuromuscular and hormonal demands were comparable for both the BS and PS exercises despite the absolute work being less in the PS. The PS exercise may be an effective method for including unilateral exercise into lower-body resistance training when designing training programs for ground-based activities.

Comparison of hip and knee strength and neuromuscular activity in subjects with and without patellofemoral pain syndrome

Article

Dec 2011
Int J Sports Phys Ther

Historically, patellofemoral pain syndrome (PFPS) has been viewed exclusively as a knee problem. Recent findings have suggested an association between hip muscle weakness and PFPS. Altered neuromuscular activity about the hip also may contribute to PFPS; however, more limited data exist regarding this aspect. Most prior investigations also have not concurrently examined hip and knee strength and neuromuscular activity in this patient population. Additional knowledge regarding the interaction between hip and knee muscle function may enhance the current understanding of PFPS. The purpose of this study was to compare hip and knee strength and electromyographic (EMG) activity in subjects with and without PFPS. Eighteen females with PFPS and 18 matched controls participated in this study. First, surface EMG electrodes were donned on the gluteus medius, vastus medialis, and vastus lateralis. Strength measures then were taken for the hip abductors, hip external rotators, and knee extensors. Subjects completed a standardized stair-stepping task to quantify muscle activation amplitudes during the loading response, single leg stance, and preswing intervals of stair descent as well as to determine muscle onset timing differences between the gluteus medius and vastii muscles and between the vastus medialis and vastus lateralis at the beginning of stair descent. Females with PFPS demonstrated less strength of the hip muscles. They also generated greater EMG activity of the gluteus medius and vastus medialis during the loading response and single leg stance intervals of stair descent. No differences existed with respect to onset activation of the vastus medialis and vastus lateralis. All subjects had a similar delay in gluteus medius onset activation relative to the vastii muscles. Rehabilitation should focus on quadriceps and hip strengthening. Although clinicians have incorporated gluteus medius exercise in rehabilitation programs, additional attention to the external rotators may be useful. 4.