Hip strength tests: hip bridge & hip press w/ leg swing
Channel: Wellman Wellness Training
Date: 06/01/2020

The inability to produce powerful extension & contraction positions with your muscles of the posterior part of the legs (glutes, hamstrings) can cause the following:

• Low back tightness & pain
• Hamstring tightness, leading to pull, strains, and hamstring tears
• “overuse” injuries and tightness in the quads, leading to knee tightness and immobility
• Groin pulls, strains, tears
• Increases chances of knee injuries (strain, sprain, and tears of ligaments & meniscus)
• Lack of balance and explosive power (strength and speed in running, cutting, jumping etc.)
• Poor form in deadlifts, squats, leading to injuries of the spinal column, shoulders, mid-section
This imbalance is very common, as we do not spend a lot of time moving backward, so the likeliness of this area being dysfunctional and weak are highly likely. Signs of poor suppleness and strength in the posterior muscles are:

• Cramping 
• Muscle spasms (leg “locks up” under contraction)

The following two exercises test hip extension, core stability, hip stability, and hip mobility.

These three tests:

- HIP BRIDGE
- ONE LEG HIP BRIDGE
- ONE LEG hip press w/ leg swing

We shall compare the two sides to one another to determine the stronger, more capable side. 

The rep ranges are:

- 20-30 secs for hip bridge & one leg hip bridge

- 3 reps done on ONE SIDE first where for the ONE LEG HIP PRESS LEG SWING
*Remember to do the FULL rep for this move by allowing hips to touch the ground for each start of the rep, straight leg stays pointed up to ceiling.*