Pelvic Lift in 90/90 Position
Pelvic lift in 90/90, 3 sets, 10 repetitions, hold 2 seconds at the top
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 10
Hold: 2 seconds at the top position
Description: Lie on your back with your legs bent at 90 degrees at the hips and knees, feet in the air. Slowly lift your pelvis by contracting the gluteal muscles until your body forms a straight line from shoulders to knees. Hold the position for 2 seconds, then gently lower without fully resting your back on the ground.
Tips: Keep your abdominals engaged to protect the lower back and avoid excessive arching. Perform the movement in a controlled manner to maximize strengthening.
Progression: Gradually increase the duration of the hold in the top position from 2 to 5 seconds as the exercise becomes easier.
At a glance
- Goal
- Strengthening
- Level
- Beginner
- Equipment
- bench, chair
- Starting position
- Lying on the back with legs bent at 90 degrees
- Clinical goal
- Strengthening of the hip and gluteal muscles
- Also known as
- pelvic lift in 90/90, hip bridge 90/90, elevation of the pelvis with bent legs
