How to Progress From Bilateral Hamstring Bridge to Unilateral 45 Degree Extension

In the study that we did, we had our two groups. If you were randomized to the pain free group, you were only allowed to continue performing the exercise or progress that exercise. And those same rules and applies we progress through. So the bilateral bridge got progressed to a unilateral variation. We just shortened the rep range a bit down to eight to 10 repetitions there with the 45 degree hip extension exercise. With that exercise, we also continued to progressively overload. As soon as they could do that through full range of motion for the rep range within their pain limits, we'd give them five kilos to pop on their chest again.