Half-Kneeling Glute Bridge with Isometric Squeeze (Active Mobility)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Half-Kneeling Glute Bridge with Isometric Squeeze (Active Mobility)
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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: Perform controlled repetitions: lift over 2 seconds driving through heels, pause for 1 second at the top, and lower slowly over 2 seconds under full muscular control.
- 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
Caloric Benchmarking
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