Hip Bridge with Hip Flexion
Hip bridge with hip flexion, 3 sets, 10 repetitions, 2-second pause at the top
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 10
Pause: 2 seconds at the top position
Description: Lie on your back with knees bent and feet flat on the floor. Push through your heels to lift the pelvis until your shoulders, hips, and knees are aligned, contracting the gluteal muscles well. Hold this position for 2 seconds without arching the lower back, then slowly lower down.
Tips: Keep the pelvis stable and avoid excessive arching of the lower back. Focus on contracting the glutes to activate the targeted muscles effectively.
Progression: When the exercise becomes easy, increase the hold time at the top from 2 to 4 seconds or add an unstable support like a SwissBall under the feet.
At a glance
- Goal
- Strengthening
- Level
- Beginner
- Equipment
- none
- Starting position
- Lying on back with knees bent and feet flat on the floor
- Clinical goal
- Strengthening of gluteal muscles and hip stabilization
- Also known as
- pelvic lift, glute bridge, hip raise
