Which one is correct - hip Lift A or hip Lift B?
Align Fitness
Which one has correct form - A or B?
Hip lift A looks like it gives you a great stretch! Hip lift B looks like you're barely working. Right? Is the goal of a bridge to get your hips up as high as possible?
Yes, the goal of a bridge or hip lift is to get your hips up as high as possible ... while maintaining good form. Hip lift B has the good form!
So what's wrong with hip lift A? While it may certainly give you a better stretch for your hip flexors (front of the hips) and even feel okay on the shoulders, look at the pressure it's putting on the neck!
Let's take a closer look. Notice the two rectangles in the above hip lift - front of hips are open (yummy stretch) but not at the expense of a stable neutral low back. To maintain this correct position, you engage the hamstrings, glutes, low back muscles, and obliques.
Now focus on the ovals - the rib cage (therefore the upper back/shoulder blades) is held in place and controlled by the obliques to prevent severe flexion and pressure on the cervical spine (neck).
In Pilates, this is know as a hip lift or shoulder bridge prep. The "prep" is referring to your body's preparation for lifting a leg up to table top, extending the knee straight, and then lowering and lifting the whole leg as in a kick. These next steps take hamstring strength, abdominal strength, and awareness of your body in space before you ever start to think about moving!