Single leg bridge to fatigue: how's your hamstring strength?
🔥𝐅𝐞𝐞𝐥 𝐭𝐡𝐞 𝐛𝐮𝐫𝐧🔥𝐒𝐢𝐧𝐠𝐥𝐞 𝐥𝐞𝐠 𝐛𝐫𝐢𝐝𝐠𝐞 𝐞𝐧𝐝𝐮𝐫𝐚𝐧𝐜𝐞 𝐭𝐞𝐬𝐭: 𝐡𝐨𝐰 𝐦𝐚𝐧𝐲 𝐜𝐚𝐧 𝐲𝐨𝐮 𝐝𝐨?💪
🔍The 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.
🔍 A 2014 study by Freckleton revealed that a reduced performance on this test increased the chances of sustaining a hamstring injury🤕.
🔍To 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 it’s not used to assist in momentum
🙋🏼♂️Does it matter which leg is tested first?
No, it doesn’t, there is no cross over fatigue in testing one leg followed by the other.
🎯What 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 ‘poor’ level.
For further assistance with your hamstring strain, hamstring tendinopathy or back pain, please don’t hesitate to contact us!
📚Freckleton, 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): 713-717