Exercise Technique

The Exercise Technique Column provides detailed

explanations of proper exercise technique to optimize
performance and safety.

COLUMN EDITOR: Jay Dawes, PhD, CSCS*D,

NSCA-CPT*D, FNSCA

The Bunkie Test

Peter Ronai, MS, RCEP, CSCS-D, NSCA-CPT-D, CSPS
Department of Physical Therapy and Human Movement Sciences, Sacred Heart University, Fairfield, Connecticut

ABSTRACT regarding validity and reliability is not experienced. Only pain-free time is re-
readily available, the test has been widely corded. Participants should inhale and
THE TECHNIQUE FOR ADMINIS-
used among clinicians (4). Brumitt found exhale throughout the performance of
TERING THE BUNKIE TEST, WHICH
that the Bunkie test provided face valid- each test item and avoid breath holding.
IS AN ASSESSMENT OF MUSCLE
ity and that scores correlated with other Each of the five (5) timed tasks is named
ENDURANCE, LENGTH, AND quantitative tests and qualitative findings
FUNCTION OF CORE STABILIZING after the fascia line, and henceforth, spe-
when evaluating the rehabilitation of cific muscles being assessed (4). Each of
MUSCLES, IS DESCRIBED. THIS a recreational endurance runner (3). In the tasks is typically performed with the
TEST CAN HELP STRENGTH AND theory, imbalances in the length, endur- right leg raised off the bench and then
CONDITIONING PROFESSIONALS ance, and function of specific muscle repeated with the left leg off the bench
SELECT EXERCISES AND IMPROVE groups can be localized and identified (Figure 5 in this article is an exception,
THEIR CLIENT’S CORE STABILITY. by either reduced holding times or by and the side order is purposely reversed).
pain experienced during the perfor- The following section describes the
mance of particular Bunkie test items (4). proper administration and performance
TYPE OF EXERCISE The height of the “Bunkie” (small of each of the 5 Bunkie test tasks (5).
he Bunkie test is an assessment

T
bench) must enable participants to lift
of, and a series of 5 exercises to their bodies off the floor with just their ANTERIOR POWER LINE
improve, static muscle endur- feet and elbows. Participants place their The anterior power line assesses the
ance of core trunk muscles. The feet on top of a 10-inch high box and function and endurance of the rectus
Bunkie test consists of 5 trunk- their elbows on a padded floor. They abdominus, iliopsoas, rectus femoris,
bridging tasks to assess static muscle must raise their entire body length and tibialis anterior (4–9).
function and length, postural align- (between their elbows and feet) off the
ment, and spine stability. ground while keeping their head, neck, Starting position. With the legs close
It has been used with endurance ath- spine, pelvis, knees, and ankles level together in the prone position, the par-
letes, gymnasts, rugby players, sprinters, with their feet and the top of the box. ticipant places the dorsal (top) surface of
recreational runners, cyclists, netball, and Although each test assesses core muscle the foot and distal tibia on top of the
cricket players with and without back endurance, there is a significant contri- bench and the elbows and forearms on
pain (1,3,4). The test was developed by bution from the shoulder girdle and the floor. Elbows and forearms are par-
deWitt and was designed to assess func- legs. Persons with shoulder, elbow, allel and approximately shoulder width
tion and length of muscles within what knee, and or ankle weakness or injuries apart. The elbows are directly under the
she called “fascia lines.” deWitt described should not perform these tests. The shoulders and the head and neck remain
fascia lines as body surface–specific time which participants can maintain in line with the buttocks and heels.
groups of muscles (within their fascia) proper alignment is recorded to the
and the actions and movements they nearest second with a stopwatch. The Action. The body is raised off the floor
control (4). Although information test is stopped immediately if any pain is by contraction of the muscles listed

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Exercise Technique

POSTERIOR STABILIZING LINE

The posterior stabilizing line assesses the
function and endurance of the trapezius
(entire), semimembranosus, semitendi-
nosus, sartorius, gracilis, and medial gas-
trocnemius and soleus (2,4,7,9).

Starting position. With the body

supine, the knees flexed between 60
and 908 and parallel to 1 another, the
participant places the heels on top of
the bench and elbows and forearms on
the floor. The forearms are parallel to
each other and placed alongside the
hips. The elbows are aligned beneath
the shoulders. The neck is relaxed with
the ears aligned with the shoulders.
Figure 1. Proper position for assessing the anterior power line.
Action. The body is raised off the floor
by pressing downward with the heels
above, and the right leg is raised parallel to 1 another, heels on top of
and by contraction of the muscles
enough so that the entire body is sup- the bench, and elbows/forearms on
listed above. The knees remain flexed
ported by the left leg. The test starts as the floor. The forearms are parallel to
between 60 and 908. The right leg is
soon as the leg is raised. The body each other and placed alongside the
raised enough so that the entire body is
should be held motionless for up to 40 hips. The elbows are aligned beneath
supported by the left leg. Extending the
seconds. The test is terminated as soon the shoulders. The neck is relaxed with
free leg increases the difficulty and
as straight body alignment between the the ears aligned with the shoulders.
keeping it bent makes it easier. The test
elbows and feet is reduced and/or if pain
Action. The body is raised off the floor starts as soon as the leg is raised. The
is experienced. Time is recorded to the
by contraction of the muscles listed body should be held motionless for up to
nearest second. The test is repeated by
above, and while the knees remain 40 seconds. The test is terminated as
raising the opposite leg and following the
straight. The right leg is raised enough soon as straight body alignment between
same steps (Figure 1).
so that the entire body is supported by the elbows and feet is reduced and/or if
POSTERIOR POWER LINE the left leg. The test starts as soon as the pain is experienced. Time is recorded to
The posterior power line assesses the leg is raised. The body should be held the nearest second. The test is repeated
function of and the endurance within motionless for up to 40 seconds. The by raising the opposite leg and following
the erector spinae (iliocostalis, longissi- test is terminated as soon as straight the same steps (Figure 3).
mus), thoracodorsal fascia, gluteus body alignment between the elbows
and feet is reduced and/or if pain is LATERAL STABILIZING LINE
maximus, biceps femoris, lateral gastroc-
experienced. Time is recorded to the The lateral stabilizing line assesses the
nemius, and lateral soleus (2,4,7,9).
nearest second. The test is repeated by function and endurance of the sternoclei-
Starting position. Start in a supine posi- raising the opposite leg and following domastoid, upper trapezius, latissimus
tion with the legs fully extended and the same steps (Figure 2). dorsi, serratus anterior, internal/external
obliques, gluteus medius, tensor fascia
latae, vastus lateralis, lateral gastroc-
nemius and soleus, and peroneus lon-
gus, brevis and tertius (2,4,7–9).

Starting position. The body is in the

side-lying position with the knees
straight and lateral (outside) surface
of the left foot and ankle on top of
the bench and the elbow and forearm
resting on a padded floor. The elbow is
positioned directly under the shoulder
and flexed (bent) at 908. The head,
Figure 2. Proper position for assessing the posterior power line. neck, shoulders, hips, knees, and ankles

90 VOLUME 37 | NUMBER 3 | JUNE 2015

 adductor longus, gracilis, sartorius, pec-
tineus, and medial gastrocnemius and
soleus (4).

Starting position. The body is in the

side-lying position with the knees straight
and medial side of the top foot and ankle
on top of the bench, medial surface of the
bottom foot and ankle below and almost
touching the undersurface of the bench,
and the elbow and forearm resting on
a padded floor. The elbow is positioned
directly under the shoulder and flexed
(bent) at 908. The head, neck, shoulders,
hips, knees, and ankles must remain level
with the feet and the top of the bench.
The top arm and hand can either rest on
Figure 3. Proper position for assessing the posterior stabilizing line. the top thigh or may reach across the
body to place the hand on the opposite
(bottom) shoulder.
must remain level with the feet and the the left leg. The test starts as soon as
top of the bench. The top arm and the leg is raised. The body should be Action. The body is raised off the floor
hand can either rest on the top thigh held motionless for up to 40 seconds. (by pressing downward with the right
or may reach across the body to place The test is terminated as soon as (top) foot, ankle, and elbow), aligned,
the hand on the opposite (bottom straight body alignment between and held stable by contractions of the
shoulder). The body must not rotate the elbows and feet is reduced muscles listed above. The left (bottom)
or drop below bench top height. and/or if pain is experienced. Time leg (remains just under the top of the
is recorded to the nearest second. bench) and the entire body is sup-
The test is repeated by raising the ported by the right (top) leg. The test
Action. The body is raised off the floor
opposite leg and following the same starts as soon as the leg is raised. The
(by pressing downward with the left
steps (Figure 4). body should be held motionless for
[bottom] foot, ankle, and elbow),
aligned, and held stable by contrac- up to 40 seconds. The test is termi-
tions in the muscles listed above. The MEDIAL STABILIZING LINE nated as soon as straight body alignment
right leg (top leg) is raised enough so The medial stabilizing line assesses between the elbows and feet is reduced
that the entire body is supported by the function and endurance of the and/or if pain is experienced. Time is
recorded to the nearest second. The test
is repeated on the opposite side of the
body by raising the opposite leg and fol-
lowing the same steps (Figure 5).
Normal Bunkie test holding time
ranges are considered to be between
20 and 40 seconds in endurance ath-
letes (4). deWitt has stated that pain
experienced during any of these tests
or reduced holding times (less than 20
seconds) are signs of reduced muscle
performance (4).
Theoretically, each of the Bunkie test
items localizes flexibility, strength, and
endurance deficits in specific func-
tional muscle groups (4). Reduced
holding times (less than 20 seconds)
can help direct selection of exercises
to improve muscle endurance and
Figure 4. Proper position for assessing the lateral stabilizing line. spine and pelvic stability (4). As an

Strength and Conditioning Journal | www.nsca-scj.com 91

Exercise Technique

exercises for improving strength,

endurance, and function of muscles,
which provide stability to the spine
and pelvis.
Conflicts of Interest and Source of Funding:
The author reports no conflicts of interest
and no source of funding.

Peter Ronai is a clinical Associate

Professor in the Department of Physical
Therapy and Human Movement Sciences
at Sacred Heart University in Fairfield,
Connecticut.

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spine stabilization: Motion motor patterns,
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