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Knee · Strengthening

Glute Bridge with Specific Quadriceps Contraction

Glute bridge with specific quadriceps contraction, 3 sets, 10 repetitions, hold for 3 seconds at the top

Illustration of the Glute Bridge with Specific Quadriceps Contraction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 3 seconds at the top position

Description: Lie on your back with knees bent and feet flat on the floor. Slowly lift the pelvis by contracting the glutes while actively engaging the quadriceps, hold the top position for 3 seconds, then gently lower down.

Tips: Keep your back straight without excessive arching, focus on contracting the quadriceps to protect your knees and prevent the knees from spreading apart.

Progression: Gradually increase the hold time at the top from 3 to 5 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on the back, knees bent, feet flat on the floor
Clinical goal
Muscle strengthening of the quadriceps and knee stabilization
Also known as
pont fessier quadriceps, élévation bassin avec quadriceps, bridge fessier quadriceps

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.