Hip Pain Exercise Troubleshooting (the bridge / transition test)

Bridge Transition Test for hip to core stability

Did YOU Pass The “Bridge Transition” Test? Scroll Down For Video Episode

Nothing says Happy New Year like watching movies all day (we did Almost Famous and The Secret Life of Walter Mitty) and, of course, a good self test to check your hip, pelvis, and core stability 🙂

Since I’m still on the “transition with grace” theme, I thought I’d share a story about how a “transition” helped uncover a key link for a patient who came in this past Monday with painful hips.

Her hip muscle imbalance pattern was very common so I thought it might help a lot of other folks if I shared how we discovered one of the key dysfunctions by simply having her slow down through a transition during a self test.

If you fail this stability test, it can put you at higher risk of hip pain, back pain, knee pain, and sacroiliac. pain.

It’s a quickie and immediately useful and once again shows the importance of slowing movements down and mining the gold in the transitions from on support to another.

Enjoy and here’s to an awesome 2020!

Talk soon,


P.S.  We’ll be digging even deeper into the “bridge transition test” I share in this episode during the upcoming “Transition with Grace” FREE Online Workshop.

If you’re interested in moving more confidently with less pain and better posture, then click here now to get on the early notification list to save your spot when it’s officially released.

I can’t wait to share it with you.


  1. BRAVO. Slow down, such a simple concept. Transitioning, I always hurry through, cause, just like you mentioned, I will fall over or get sloppy. Thank you again my friend. You are the greatest!!

    Happy, healthy, prosperous New Year.


  2. You truly do give out gems. I am a personal trainer and consistently get reminders from you about how to help my clients. Thank you.

    • Personal trainers are on the front lines out there. These little details will save a lot of people from injury down the line. Keep spreading the word, Aimee.

  3. Clearly I still have a long way to go before my core strengthens! Felt very tight/sore in the chest/rib area when I tried to get up after trying the exercise.
    Will keep trying !

  4. You mention how when you do this exercise you experience the opposite side engaging to allow the hips to stay elevated. However, I seem to feel it more in the SAME shoulder and side muscles as the leg I’m lifting. Do you have any comments?

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