Home Exercise of the Month - B7 Bridge

Home Exercise of the Month - B7 - Bridge

The B7 machine isolates and strengthens the hamstring muscles in the back of the thigh. The bridge exercise also helps to strengthen the hamstrings as well as the gluteus maximus and is a great exercise to replicate the B7 at home. Since the bridge exercise strengthens two large muscle groups, it can also be used to replicate other lower limb Kieser machines, such as the A1, B5 and B6.

This exercise is appropriate for most clients and requires no additional equipment. However, the exercise should be avoided by those who have lower back problems until they speak to a Kieser team member. If you would like to make the exercise more challenging, you can hold weights on top of your thighs or place a theraband around your thighs.

Be sure to maintain the same cadence as you would with the Kieser equipment, by moving your hips up for 4 seconds, holding for 2 seconds at the top, returning down for 4 seconds and holding at the bottom for 2 seconds.

Instructions:

  • Lie on the floor with your knees bent and arms at your sides
  • Engage the trunk muscles to stiffen the spine
  • Breathe in and raise your hips off the floor, curling the spine up until knee, hip and shoulder are in a straight line
  • Exhale and return to the start position

Important Technique Points

  • Be sure to keep your spine in a neutral position 

  • Keep your abdominals engaged to ensure you don't arch your back excessively

Remember, if you have any questions about the bridge or would like to add it to your home program, you can book your first 1:1 session with an Exercise Scientist complimentary.

Bridge Exercise

Related Posts

Keep Your Shoulders Strong with the E1 Neck Press Machine

Keep Your Glutes Strong with the A3 Abductors Machine

Keep Your Biceps Strong with the H1 Bicep Machine

Keep Your Hamstrings Strong with the B7 Seated Leg Curl

Keep Your Pelvic Floor Strong with the Pelvic Floor A5 Machine

Keep Your Back and Arms Strong with the C3 Torso Arm Machine

Keep Your Back and Chest Strong with the D7 Seated Dip Machine

Keep Your Neck Strong with the G3 4-Way Neck (Side) Machine

Keep Your Shoulders Strong with the E2 Lateral Raise Machine

Keep Your Back Strong with the C1 Pullover Machine

Keep Your Core Strong with the A2 Torso Flexion Machine

Keep Your Arms Strong with the D5 Arm Cross Machine

Keep Your Abdominals Strong with the F2/F2.1 Abdominal Machine

Keep Your Legs Strong with the B6 Leg Press Machine

Keep Your Back Strong with the C7 Row Machine

Keep Your Legs Strong with the B1 Leg Extension Machine

Keep Your Neck and Shoulders Strong with the G1 Machine

Keep Your Chest Strong with the D6 Chest Press Machine

Man strengthening his ankles on the B3 and B4 machine

Machine of the Month - B3/B4 Foot Supination & Foot Pronation

Keep Your Hips Strong with the A1 Hip Extension Machine

Keep Your Back and Arms Strong with the C2 Torso Arm Front

Keep Your Trunk Strong with the F1/F1.1 Rotary Torso Machine

Keep Your Calves Strong with the J1 Calf Raise Machine

Keep Your Lower Legs Strong with the B8 Ankle Dorsiflexion Machine

Keep Your Shoulders Strong with the E4 & E5 Machines

Keep Your Neck Strong with the G5

Strength Training for Hips & Hip Adductors

Keep Your Upper Back Strong with the C5 Rowing Torso

Increasing Your Lower Back Strength with Kieser's F3/F3.1

Keep Your Hamstrings Strong with the B5

Keep Your Neck Strong with the G4

Home Exercise of the Month - F3 Prone Lumbar Extension

Home Exercise of the Month - A3 Hip Abduction

Keep Your Trunk Strong with the J9