Have a Purpose Behind your Bridging Exercises

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Bridging exercises—lifting your hips off the ground while lying on your back—are a cornerstone of many rehabilitation and strengthening programs. They’re commonly used to improve glute strength, core stability, and hip control. But what many people don’t realize is that a small detail like foot and ankle position can significantly change which muscles are doing the most work.

 

A recent study by Escamilla et al. (2024) examined how different bridge variations activate muscles when the ankle position is altered. Participants performed bridges with their toes pointed down (plantar flexion) and with their toes pulled up toward the shin (dorsiflexion), including both double-leg and single-leg bridges.

 

Key findings from the study:

  • Hamstrings showed greater activation when the toes were pointed down.
    Plantar flexion appears to place the hamstrings in a position where they contribute more force during hip extension, making this variation useful when hamstring strengthening is a goal.
  • Hip adductors (inner thigh muscles) were more active when the toes were pulled up, particularly during single-leg bridges.
    Dorsiflexion likely increases the demand for pelvic and femoral control, requiring the inner thigh muscles to work harder to stabilize the leg.
  • Core muscles—specifically the internal and external obliques—demonstrated increased activity with toes pulled up, but only in certain bridge variations.
    This suggests that dorsiflexion may enhance trunk stability demands, especially in more challenging or asymmetrical bridge positions.
  • Glute muscle activation remained relatively consistent regardless of ankle position.
    This indicates that while foot position influences supporting muscles, the glutes remain a primary driver of the movement in both setups.

 

Practical takeaway:

Small setup changes can lead to meaningful differences in muscle engagement. Simply adjusting ankle position during a bridge can shift emphasis between the hamstrings, inner thighs, and core—without changing the exercise itself.

If you’re using bridges for rehabilitation or performance, this matters. Whether your goal is to:

  • Improve hamstring activation
  • Enhance core control
  • Build hip and pelvic stability
  • Progress toward single-leg strength

…these subtle variations can help tailor the exercise to your specific needs.

 

Start by scheduling a consultation with a physical therapist. Get personalized advice and begin your journey strong and safely.  They can help to modify bridge exercises to better match your rehab goals. Sometimes, the smallest adjustments make the biggest difference.