Procaryote
Knee · Strengthening

Semi-Extended Leg Glute Bridge

Semi-extended leg glute bridge, 3 sets, 10 repetitions, hold 2 seconds at the top

Illustration of the Semi-Extended Leg Glute Bridge exercise

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 legs semi-extended, feet flat on the ground. 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 gently lowering down.

Tips: Keep your abdominal muscles engaged to protect the lower back and avoid excessive arching. Control the movement to maximize effectiveness.

Progression: Gradually increase the hold duration 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 the back with legs semi-extended, feet flat on the ground
Clinical goal
Muscle strengthening of the glutes and knee stabilization
Also known as
pont fessier jambes semi-fléchies, élévation bassin jambes semi-tendues, bridge fessier

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.