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Exercise handout — move better, feel better.
Bridge with Adductor Squeeze
Glute bridge combined with inner thigh activation. Particularly effective for 'shear-type' SI pain patterns.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- pillow or cushion
No equipment? Try: pillow, small ball, yoga block
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 sec up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent
- Place pillow or ball between knees
- Begin gentle squeeze on pillow
Step 1 of 5
Maintain gentle squeeze on pillow
Step 2 of 5
Brace core and lift hips
Step 3 of 5
Keep squeezing throughout the lift
Step 4 of 5
Hold briefly at top
Step 5 of 5
Lower with control while maintaining squeeze
Breathing
- Breathe throughout
- Exhale as you lift
Form Cues
- Constant squeeze on pillow
- Feel both glutes and inner thighs
- Don't lose squeeze at any point
- Keep ribs down at top
Common Mistakes to Avoid
- Losing squeeze during movement
- Squeezing too hard and losing glute focus
- Arching low back
- Holding breath
Safety Information
Stop if groin pain increases.
Progressions
Add hold at top, increase reps
Regressions
Reduce height, lighter squeeze
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.