Training Tips by Runzy Director of Coaching Joe McConkey

Reverse Bridge Exercise - Reconsidered

The Reverse Bridge exercise is well known.

It is also commonly done incorrectly, which is a shame given its direct relationship to increasing power into the running stride.

If done correctly you should be driving the hip up with the muscles on back of the leg (hamstrings and glutes), which is very similar to the firing of muscles that drive your hips (i.e. your body) forward while running. For this reason, I like to call this exercise 'hip drives'.

Hip Drives - Single Leg

1. With one leg straight, bend the other leg so that you can just barely touch your heel with your fingertips.
2. Drive your hips up by PULLING your foot down into the ground. This should be done by contracting the hamstring and glutes of the bent leg. If done correctly you should still be able to touch your heel afterwards. If done incorrectly you can not touch your heel after a rep, in which case you are PUSHING your hip up with your quadriceps.
3. Rest very briefly between each rep so you can explode with speed and power each time.

Sets: 1-2
Reps: 35 per leg (goal)
Frequency: 1-2 days per week

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