{"id":744,"date":"2013-01-14T05:16:00","date_gmt":"2013-01-14T05:16:00","guid":{"rendered":"http:\/\/firerescuefitness.com\/a-great-exercise-to-strengthen-the-knees-and-back\/"},"modified":"2013-01-14T05:16:00","modified_gmt":"2013-01-14T05:16:00","slug":"a-great-exercise-to-strengthen-the-knees-and-back","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2013\/01\/a-great-exercise-to-strengthen-the-knees-and-back\/","title":{"rendered":"A Great Exercise to Strengthen the Knees and Back"},"content":{"rendered":"
Exercise Upgrade- The Marching Bridge<\/u><\/b><\/span><\/span><\/span><\/div>\n

I just\u00a0received\u00a0an email from a firefighter in Canada in regards to a “good” exercise to strengthen the knees. \u00a0A lot of times knee pain can be associated with poor glute activation and pelvic stability. <\/span><\/span>To work on eliminating this weakness try the marching bridge. \u00a0<\/span>This exercise is an effective tool for improving hip and core strength and stability, \u00a0it is particularly effective in knee injury prevention and rehab. This can be used as a movement prep and\/or core exercise. \u00a0 Start with 8 to 10 reps each side with 2 seconds holds per rep. \u00a0Work your way to longer isometric holds (up to 10 seconds per rep). \u00a0Give it a try, your low back and knees will thank you.<\/span><\/span>
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The Marching Bridge<\/u><\/b><\/span><\/span><\/p>\n

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1. \u00a0Lay on your back with the knees bent 90 degrees. Find a neutral spine position, perform a full double leg bridge and hold in a table top position.<\/span>
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Squeeze your glutes and keep abs tight<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

2. \u00a0Draw your belly button inward toward your spine. Now slowly extend one knee, pause at full extension (hold for 3 seconds) and then return to double leg support. Repeat on the other side.<\/span><\/span>
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Maintain a “braced” core and avoid collapsing into a pelvic tilt during the hold.\u00a0<\/span>
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\n<\/span>3. \u00a0<\/span>Discontinue the exercise (rest or regress it) if form is lost and cannot be corrected.<\/span><\/p>\n

\u00a0<\/span><\/div>\n

Try a to perform 5-10 reps (hold each rep for 2-3 seconds) each side. \u00a0Work up to longer holds and more reps.<\/span>
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Here is a great video explaining the exercise (click below)<\/b><\/span><\/div>\n
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Add this exercise to your core routine today. \u00a0Don’t have a core routine? \u00a0You need this program,<\/a><\/span><\/strong><\/div>\n
Click here to get the FRF Ultimate Fire Rescue Athlete Workout and get results!<\/a><\/span><\/strong><\/div>\n
<\/div>\n
Stay safe and Get FRF!<\/div>\n
Aaron Zamzow<\/div>\n
\u00a0<\/b><\/span><\/div>\n","protected":false},"excerpt":{"rendered":"

Exercise Upgrade- The Marching Bridge I just\u00a0received\u00a0an email from a firefighter in Canada in regards to a “good” exercise to strengthen the knees. \u00a0A lot of times knee pain can be associated with poor glute activation and pelvic stability. To work on eliminating this weakness try the marching bridge. \u00a0This exercise is an effective tool…<\/p>\n","protected":false},"author":3,"featured_media":4416,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[43,92,93,94,49,95],"tags":[44],"class_list":["post-744","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-core-exercise","category-best-firefighter-workout","category-core-exercise","category-core-exercise-for-firefighter","category-firefighter-exercise","category-firefighter-knee-rehab","tag-best-core-exercise"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-c0","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2013\/01\/marching-bridge-starting.png?fit=217%2C145&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/744","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=744"}],"version-history":[{"count":0,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/744\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/4416"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=744"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}