Are you Fit to Run? - Lateral Bridge

Why is it important?

This static hold tests your ability to control and stabilise the entire kinetic chain from the feet to the shoulders. "The lateral bridge is particularly relevant to runners because as we run, the forces are transferred from one side of the hips to the other in the frontal plane with each footstrike, creating a need to be able to stabilise in this plane," explains Giles.If these core stabilisers lack strength or endurance, they will not be able to help you maintain good posture and alignment during running, or dissipate the forces.

How to test it

Lie on your side with legs stacked one on top of the other and body in a straight line, with your lower arm at 90 degrees to the body, elbow under shoulder (left). Lift yourself up on to the forearm and foot, forming a straight line from head to toe. Keep the abdominals and glutes braced and don't let the lower hip sag down towards the ground. Keep the head in a neutral position and the top arm alongside your body. Test both sides. Stop if you feel pain or if excessive shuddering begins.

Keeping Static    Points
45 secs                  5
34-44 secs             4
23-33 secs             3
10-22 secs             2
<10 secs                1

Scored 3 or less?

To strengthen your core stabilisers, you can modify the lateral bridge by keeping the bottom knee on the floor. A prone (face down) bridge can also be practised with the knees on the floor to begin with. But get vertical as soon as you can, Giles advises.

More exercises

Attach one end of a resistance tube to a door handle or similar and kneel side-on to it (hips above knees). Holding the other end, move away until there is tension in the band when you are holding it out in front at the centre of your ribcage.

Now, maintaining stability, rotate your body away from the resistance tube, keeping your hips centred. Do 12-20 repetitions and then repeat on the other side. "Once you can maintain stability kneeling down, progress to a low split stance and then standing," says Giles. "Sitting, kneeling and standing medicine ball work is also good."