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.
Glavni mišić: gluteslegsTežina: 1/5
Sporedni mišići
- hamstrings
- core
Upute za tehniku
- ✓Lift only as high as the pelvis stays neutral (no lumbar arching)
- ✓Squeeze glutes hard for 2 seconds at top
- ✓Slow eccentric
Česte greške
- ×Pushing up so high the lumbar arches
- ×Lying supine over 5 min in late pregnancy
Kontraindikacije
Preskoči ili prilagodi ovaj pokret ako imaš:
- aktivni postporođajni oporavak
Lokalizirani prijevod u tijeku — prikazan engleski fallback.