Procaryote
Hip · Strengthening

Glute Bridge with Latissimus Dorsi Contraction

Glute bridge with latissimus dorsi contraction, 3 sets, 12 reps, hold 2 seconds at the top

Illustration of the Glute Bridge with Latissimus Dorsi Contraction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Hold: 2 seconds at the top

Description: Lie on your back with knees bent and feet flat on the ground. Slowly lift your pelvis by contracting your glutes and engaging the latissimus dorsi to stabilize the upper body, until your shoulders, pelvis, and knees are aligned. Hold the top position for 2 seconds without arching your back, then slowly lower down.

Tips: Keep the pelvis stable and avoid arching the lower back. Fully contract the glutes and feel the engagement of the back muscles for better control.

Progression: Gradually increase the hold time at the top from 2 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
None
Starting position
Lying on back, knees bent, feet on the ground
Clinical goal
Strengthen gluteal muscles and stabilize the hip
Also known as
pelvic lift, hip bridge, glute bridge

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.