
Luke Nelson
Single leg bridge to fatigue: how's your hamstring strength?
๐ฅ๐ ๐๐๐ฅ ๐ญ๐ก๐ ๐๐ฎ๐ซ๐ง๐ฅ๐๐ข๐ง๐ ๐ฅ๐ ๐ฅ๐๐ ๐๐ซ๐ข๐๐ ๐ ๐๐ง๐๐ฎ๐ซ๐๐ง๐๐ ๐ญ๐๐ฌ๐ญ: ๐ก๐จ๐ฐ ๐ฆ๐๐ง๐ฒ ๐๐๐ง ๐ฒ๐จ๐ฎ ๐๐จ?๐ชโฃ
โฃ
๐The single leg bridge endurance test is a great test to assess your posterior chain strength endurance & for determining return to play after a hamstring injury.โฃ
โฃ
๐ A 2014 study by Freckleton revealed that a reduced performance on this test increased the chances of sustaining a hamstring injury๐ค. โฃ
โฃ
๐To perform this test, have the heel resting on a 60cm box. Have the testing leg bent slightly to 20 degrees, and the non-testing leg bent up so the thigh points vertically. Have the arms across the chest, and then lift the buttock off the floor up to the point where the hip is at zero degrees, then lower down again. Repeat as many times as possible until failure. Ensure the non-testing leg stays still and itโs not used to assist in momentumโฃ
โฃ
๐๐ผโโ๏ธDoes it matter which leg is tested first?
No, it doesnโt, there is no cross over fatigue in testing one leg followed by the other.โฃ
โฃ
๐ฏWhat is normal?
A score less than 20 was poor, 25 average and greater than 30 good. On average, players who sustained a hamstring injury in this study were close to or below the โpoorโ level.โฃ โฃ
For further assistance with your hamstring strain, hamstring tendinopathy or back pain, please donโt hesitate to contact usโฃ!
๐Freckleton, G., et al. (2014). "The predictive validity of a single leg bridge test for hamstring injuries in Australian Rules Football Players." Br J Sports Med 48(8): 713-717โฃ