Supported glute bridge
Lie on your back, knees bent, feet flat. Squeeze glutes and lift hips to a low bridge. Avoid full lockout if late-third-trimester — supine position can compress vena cava.
Muscle principal: gluteslegsDifficulté: 1/5
Muscles secondaires
- hamstrings
- core
Repères techniques
- ✓Lift only as high as the pelvis stays neutral (no lumbar arching)
- ✓Squeeze glutes hard for 2 seconds at top
- ✓Slow eccentric
Erreurs courantes
- ×Pushing up so high the lumbar arches
- ×Lying supine over 5 min in late pregnancy
Contre-indications
Évitez ou adaptez ce mouvement si vous avez :
- récupération postpartum active
Traduction en cours — version anglaise affichée.