Procaryote
Knee · Strengthening

Offset Feet Glute Bridge

Offset feet glute bridge, 3 sets, 10 repetitions, hold 2 seconds at the top

Illustration of the Offset Feet Glute Bridge exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds at the top

Description: Lie on your back with knees bent, one foot slightly ahead of the other. Slowly lift the pelvis by contracting the glutes until the body forms a straight line from shoulders to knees, then hold the position for 2 seconds before lowering gently.

Tips: Keep your back straight without excessive arching, engage your abdominal muscles to stabilize the pelvis, and alternate foot positions between sets for balanced work.

Progression: Gradually increase the number of repetitions or the duration of the hold when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Allongé sur le dos, jambes fléchies, un pied légèrement avancé
Clinical goal
Renforcement musculaire des fessiers et stabilisation du genou
Also known as
élévation de bassin pieds décalés, pont fessier un pied avancé, hip bridge pieds décalés

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.