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운동 라이브러리
Pelvic Tilt Into Bridge
A two-phase floor drill that links a posterior pelvic tilt into a segmental glute bridge, teaching pelvic control and glute-driven hip extension.
하체맨몸Pelvic tilt to hip extension
주동근
둔근
협응근
복직근햄스트링척추기립근
장비
맨몸
패턴
Pelvic tilt to hip extension
준비 자세
- 01Lie on your back with knees bent and feet flat, hip width apart.
- 02Rest arms at your sides with palms down.
- 03Relax into a neutral spine with a small gap under the lower back.
수행
- 01Exhale and tilt the pelvis back, pressing the lower back gently into the floor.
- 02Keeping the tilt, squeeze the glutes and peel the hips up one vertebra at a time.
- 03Rise until the body forms a line from knees to shoulders.
- 04Lower back down segment by segment, from the upper back to the tailbone.
- 05Finish by releasing the tilt back to neutral, then repeat.
체크포인트
- -The pelvic tilt happens first, before any lift.
- -The spine rolls up and down smoothly rather than lifting as one plank.
- -The top position comes from glute squeeze, not lower back arch.
- -Ribs stay down and breathing stays continuous.
흔한 실수
- -Skipping the tilt and popping straight into an arched bridge.
- -Lifting the whole back off the floor in one rigid piece.
- -Pushing through the toes and loading the calves and quads.
- -Holding the breath through the sequence.
프로그래밍 노트
- -Use 1 to 3 sets of 8 to 12 slow reps in warm-ups or core work.
- -Move deliberately, taking 3 to 5 seconds each direction.
- -A good precursor drill before progressing to loaded glute bridges and hip thrusts.