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Half-Kneeling Glute Bridge with Isometric Squeeze (Dynamic Flow)
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Half-Kneeling Glute Bridge with Isometric Squeeze (Dynamic Flow)
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i Instructions
- 1. Starting position: Assume a half-kneeling stance with 90-degree angles in both knees. Tuck your pelvis slightly into neutral, firing the trailing glute and brace your abs.
- 2. Execution: Execute a smooth, rhythmic hip lift: press through your heels to raise your hips until knees, hips, and shoulders form a straight line, contract glutes, and lower smoothly.
- 3. Breathing and safety: Do not hyperextend your lower back – the movement must be driven purely by hip extension and glute contraction, not lumbar arching. Breathe continuously.
Physiological Impact
1%
Heart Rate Impact
2%
Muscle Load
1%
Fatigue Level
5%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
245 kcal
0 kcal
300 kcal
600 kcal
