Recovery - Dual Leg Bridging
Non-Surgical ACL Tear Rehab Exercise: Player lies on the back with both knees bent, lifts the hips into a bridge position, then lowers back down under control. This exercise helps activate the glutes, hamstrings, hip stabilisers, and posterior-chain support during ACL rehab.
Equipment
Exercise mat
Coaching points
- Keep both feet flat on the ground
- Drive through the heels to lift the hips
- Squeeze the glutes at the top
- Keep the knees aligned with the hips and feet
- Lower the hips slowly with control
Common mistakes
- Arching the lower back too much
- Letting the knees collapse inward
- Pushing mainly through the toes
- Lifting too fast without control
- Holding the breath during the movement
Action video
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Difficulty
Beginner
Duration
30 seconds
Repetitions
10 × 2 sets
Touches
0
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