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Exercise Benefits With Proper Form & Technique

Glute Bridge With Adductor Press

through 10 votes
muscles:Lower BackMuscle, AdductorsMuscle, GlutesMuscle
auxiliary muscles:HamstringsMuscle
required:Exercise Ball
fitness level:Hard
exercise type:Strength - isometric
Variations available (15)
Starting PositionExecution

General And Specifics

  • this isometric exercise you can simultaneously train the lower back, butt and legs

Starting Position

  • lay down flat on the back on the ground
  • arms you place at the sides
  • position your ankles each centered and at the sides of the medicine ball
  • your butt is still on the ground

Correct Execution

  • brace your core muscles
  • press the ball between your feet
  • now lift the buttocks, so that forms a line your body from breast to toes
  • hold the muscle contraction for about 10 to 20 seconds
  • lower the butt
  • pause shortly
  • do another rep