Wall-Assisted Glute Bridge with Isometric Squeeze (with 5s Hold)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Wall-Assisted Glute Bridge with Isometric Squeeze (with 5s Hold)
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i Instructions
- 1. Starting position: Lie supine with feet placed flat against a wall at knee height with knees bent at 90 degrees. Arms rest along your sides, back flat on the mat.
- 2. Execution: Drive hips up into full extension, clamp glutes into peak voluntary contraction, and sustain an isometric hold for 5 solid seconds without arching the lumbar spine.
- 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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