Wall-Assisted Glute Bridge with Isometric Squeeze (Dynamic Flow)
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
245 KCAL |
|
Level
|
beginner |
Equipment
|
Body only |
Smart Voice
AIi 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: 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
Caloric Benchmarking
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