SINGLE LEG BENCH BRIDGE
Bench bridge (aka hip thrust) variations help you to develop your ability to drive force into the ground via hip extension. Applying force into the ground is what propels you up (jumping) and forward (sprinting/running) - areas where most people would be happy to make gains in.
The other benefit of this exercise is that you can use it to train hip extension strength/power without having to apply excessive loads on the spine/knees. It lends a solution to the training days that you want to work the lower body without overloading the rest of the body or aggravating cranky knees/back. Plug the Single Leg Bench Bridge into your training routine 2-3 times per week at 1-3 sets x 8-15 repetitions each leg.
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Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach for the Los Angeles Lakers and Founder of TD Athletes Edge, where he provides fitness, recovery and nutrition guidance to aspiring and professional athletes. For training advice, visit www.tdathletesedge.com and follow him on Twitter/Instagram through @tdathletesedge.
Tim DiFrancesco, PT, DPT spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.