Bridge with march
Lie on your back, knees bent. Lift hips into a bridge. Hold the bridge and slowly lift ONE foot off the floor — keep hips level — then return. Alternate sides. Trains SI joint stability + glute strength without spinal loading. The single best move for sacroiliac joint dysfunction.
Hlavní sval: glutescoreObtížnost: 2/5
Vedlejší svaly
- core
- hamstrings
Pokyny k technice
- ✓Squeeze glutes BEFORE you lift the foot — drives stability
- ✓Hips stay LEVEL when one foot lifts; no sagging on the unsupported side
- ✓Slow — 3 sec lift, 3 sec return; 10 reps total alternating
Časté chyby
- ×Letting the hip sag on the lifted-leg side (SI joint asymmetry — defeats the drill)
- ×Loading the lower back instead of the glutes (the bridge collapses)
Lokalizovaný překlad se připravuje — zobrazena anglická záloha.