Strength Endurance Test: Hip Bridge (DL + SL)

Sporting activities often require a complex integration of the upper and lower extremities. The core which is defined as the trunk, pelvis, and hip, functions as the link between the upper and lower extremities, and stability of this region is proposed to be a requisite for optimal athletic performance and injury prevention. Being able to assess the strength and stability of this area is therefore an important part of any needs analysis for the people you work with.

The Single-Leg Hip Bridge is a useful endurance-based strength test that can be used alongside some of the other strength tests you have already learned last week that incorporate the muscles of the hip (Single Leg Sit To Stand, Single-Leg Press, etc).

Research investigating the Single Leg Hip Bridge (Butowicz et al, 2016) found a normative testing time of 23 seconds on individuals with adequate lumbopelvic control when performing this test.

Procedure:

1. The client lies on their back in supine with feet flat on the floor and knee flexed so the shins are vertical.
2. The client is instructed to first perform a double leg hip bridge with hips and spine in a neutral position. 
3. Place measurement ruler straight across the front of the hips, instruct the client that they need to keep in contact with this during the testing.
4. Once this is achieved, instruct the client to lift one leg with leg straight and thighs parallel. 
5. The test timer is stopped once the client is no longer able to maintain contact with the ruler or loses control of their position. 

The double leg variation is performed the same way with both feet flat on the floor.

References:

• García-Vaquero, María Pilar, et al. "Trunk muscle activation during stabilization exercises with single and double leg support." Journal of Electromyography and Kinesiology 22.3 (2012): 398-406.
• Bak, Jong-Woo, Min-Kwon Cho, and Yi-Jung Chung. "The effects of performing a one-legged bridge with hip abduction and unstable surface on trunk and gluteal muscle activation in healthy adults." The Journal of Korean Physical Therapy 28.3 (2016): 205-211.
• Yeow, Chen Hua, Peter Vee Sin Lee, and James Cho Hong Goh. "An investigation of lower extremity energy dissipation strategies during single-leg and double-leg landing based on sagittal and frontal plane biomechanics." Human movement science 30.3 (2011): 624-635.