Reverse Glute Bridge
Reverse glute bridge er en kropsvægtsøvelse, der træner ballerne fra en siddende position med støtte fra hænderne bag kroppen. Den opbygger styrke i baller og baglår gennem hofteekstension, hvilket gør den tilgængelig for begyndere eller dem, der arbejder på fundamentalt styrke i den bageste muskelkæde.
Sådan gør du
- Sid på gulvet med hænderne placeret bag hofterne og fingrene pegende fremad.
- Bøj knæene og placer fødderne fladt på gulvet.
- Pres gennem hænder og fødder for at løfte hofterne fra gulvet.
- Spænd i ballerne i toppen, så din krop danner en bordpladeform.
- Sænk hofterne tilbage mod gulvet og gentag for det ønskede antal gentagelser.
Teknik-tips
- Place hands firmly behind your hips with fingers facing forward.
- Plant your feet flat on the floor about hip-width apart.
- Press evenly through your hands and heels as you lift.
- Squeeze your glutes firmly at the top to form a tabletop.
- Lower your hips slowly back to the starting position.
Vejrtrækning: Inhale as you lower your hips to the floor, and exhale steadily as you press up and squeeze your glutes at the top.
Almindelige fejl
- Arching the lower back excessively at the top, which places unnecessary strain on the lumbar spine instead of the glutes.
- Pushing through the toes instead of the heels, which shifts the work away from your glutes and into your calves and knees.
- Rushing the movement and using momentum, which reduces muscle engagement and control.
- Dropping the hips down too quickly without maintaining control on the descent.
Aktiverede muskler
Primære: balder. Sekundære: baglår, mavemuskler.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 60–90 s
Lettere, sværere og alternativer
Gør den sværere
Alternativer
Pas på, hvis…
- If you feel sharp wrist or shoulder discomfort, adjust your hand angle or choose a floor-based bridge instead.
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What if I feel this exercise more in my arms or wrists?
Make sure your shoulders are stacked directly over your wrists and focus on driving the lifting motion from your hips and glutes rather than pushing entirely with your upper body.
How often should I do the reverse glute bridge?
You can safely include this exercise 2 to 3 times per week as part of your lower-body or full-body routine.
Can I do this exercise if I have tight shoulders?
If your shoulders feel restricted with your fingers pointing forward, try turning your hands slightly outward to find a more comfortable wrist and shoulder position.