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
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.
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 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
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
Keep Your Shoulders and Chest Strong with the E3
H3 and H4 - Wrist Pronation and Supination
Keep Your Triceps and Chest Strong with the J4 and K4
