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Back · Strengthening

Burpees - Third Stage with Trunk and Pelvic Control

Third stage burpees, 3 sets, 8 repetitions, trunk and pelvis control

Illustration of the Burpees - Third Stage with Trunk and Pelvic Control exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Start standing, with a straight back and stable pelvis. Engage your abdominal muscles to protect the lower back, then perform a smooth movement by slightly bending the knees and lowering into a squat position, while maintaining trunk and pelvic control. Rise back up while preserving this stability, avoiding pelvis tilting or back arching.

Tips: Always keep your abdomen engaged and your back neutral to prevent lumbar tension. Focus on controlling the pelvis throughout each phase of the movement.

Progression: Once you master control, gradually increase the number of repetitions or speed of execution while maintaining stability.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing, neutral spine, stable pelvis
Clinical goal
Strengthen the lumbar region by improving trunk and pelvis control
Also known as
burpees contrôle tronc, burpees stabilisation lombaire, burpees bassin stable

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.