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.
Muscolo principale: gluteslegsDifficoltà: 1/5
Muscoli secondari
- hamstrings
- core
Indicazioni tecniche
- ✓Lift only as high as the pelvis stays neutral (no lumbar arching)
- ✓Squeeze glutes hard for 2 seconds at top
- ✓Slow eccentric
Errori frequenti
- ×Pushing up so high the lumbar arches
- ×Lying supine over 5 min in late pregnancy
Controindicazioni
Salta o adatta questo movimento se hai:
- recupero postparto attivo
Traduzione in corso — viene mostrato l'originale in inglese.