Glute bridge

1. 1

   Postavi se na pod

   Prikaži položaj 1

   Lezi na leđa, savij koljena i osloni cijela stopala otprilike u širini kukova. Ruke su uz tijelo, a ramena opuštena.^{4Building stronger legsMatthew Solan · Harvard Health Publishing · reviewed by Howard E. LeWine, MD · 1 Dec 2025; bridge …}

2. 2

   Zategni trup i diši

   Prikaži položaj 1

   Prije pokreta blago zategni trbušne mišiće. Izdiši pri podizanju, a udiši pri spuštanju; zadrži napetost trupa.^{1Glute Bridge ExerciseAmerican Council on Exercise · exercise library, ID 49 · no byline/date; technique text read 15 Oc…}

3. 3

   Podigni kukove

   Prikaži položaj 2

   Pritisni stopalima u pod i stegni gluteuse. Podigni se prema liniji ramena, kukova i koljena, uz lopatice na podu.^{3Build Lower-Body Strength One Bridge at a TimeCleveland Clinic Health Essentials · Rebecca Justen, DPT, quoted · 25 Aug 2026; article read 15 Oc…}

   SignalStegni gluteuse dok se podižeš.^{5Squat Alternatives — Floor BridgesNASM · displayed byline Heather Cherry, author link names Kinsey Mahaffey · updated 1 Oct 2025; Fl…}

4. 4

   Vrati se kontrolisano

   Prikaži položaj 1

   Polako spusti kukove u početni položaj. Nemoj ih pustiti da padnu na podlogu.^{1Glute Bridge ExerciseAmerican Council on Exercise · exercise library, ID 49 · no byline/date; technique text read 15 Oc…5Squat Alternatives — Floor BridgesNASM · displayed byline Heather Cherry, author link names Kinsey Mahaffey · updated 1 Oct 2025; Fl…}

Ovi položaji služe da zabilježiš verziju na kojoj radiš. Nisu obavezno otključavanje ni program ponavljanja.

• Podizanje što više

  Pretjerano podizanje obično izvija donji dio leđa. Zadrži napetost trbušnih mišića.^{1Glute Bridge ExerciseAmerican Council on Exercise · exercise library, ID 49 · no byline/date; technique text read 15 Oc…}

• Podizanje ramena

  Zadrži lopatice na podu i odaberi ugodnu visinu.^{3Build Lower-Body Strength One Bridge at a TimeCleveland Clinic Health Essentials · Rebecca Justen, DPT, quoted · 25 Aug 2026; article read 15 Oc…}

• Zadržavanje daha

  Zadrži napetost trupa, ali nastavi disati.^{1Glute Bridge ExerciseAmerican Council on Exercise · exercise library, ID 49 · no byline/date; technique text read 15 Oc…}

• Gubitak kontrole pri spuštanju

  Spuštaj se postepeno umjesto da padaš iz gornjeg položaja.^{2Glute Bridge: Single-Leg ProgressionAmerican Council on Exercise · exercise library, ID 145 · no byline/date; technique text read 15 O…5Squat Alternatives — Floor BridgesNASM · displayed byline Heather Cherry, author link names Kinsey Mahaffey · updated 1 Oct 2025; Fl…}

• Gornji dio leđa na klupi

  Sprava

  Verzija s klupom mijenja oslonac gornjeg dijela tijela. ACE je prikazuje s bučicama. Nije sinonim za glute bridge s poda.^{6Elevated Glute BridgeAmerican Council on Exercise · exercise library, ID 367 · no byline/date; short description read 1…}

• Marš u mostu za gluteuse

  Zadrži gornji položaj i naizmjenično podiži stopala, uz mirne kukove.^{3Build Lower-Body Strength One Bridge at a TimeCleveland Clinic Health Essentials · Rebecca Justen, DPT, quoted · 25 Aug 2026; article read 15 Oc…}

• Traka iznad koljena

  Sprava

  Dodaj traku iznad koljena i blago guraj prema van protiv nje dok se podižeš.^{3Build Lower-Body Strength One Bridge at a TimeCleveland Clinic Health Essentials · Rebecca Justen, DPT, quoted · 25 Aug 2026; article read 15 Oc…}

• Teret preko kukova

  Opterećenje

  NASM dodaje bučicu ili vreću s pijeskom na kukove uz isti oslonac na podu.^{5Squat Alternatives — Floor BridgesNASM · displayed byline Heather Cherry, author link names Kinsey Mahaffey · updated 1 Oct 2025; Fl…}

• Stopala na lopti za vježbanje

  Sprava

  Osloni stopala na loptu za vježbanje. Zadrži je mirnom dok se podižeš i spuštaš.^{7Glute Bridge — stability ballAmerican Council on Exercise · exercise library, ID 66 · no byline/date; technique text read 15 Oc…}

Srodne vještineČučanjIskorakPlank

Na Calisthenics Balkanu

• Pročitaj o porodici ‘Osnovni pokreti’ u Learn dijeluPorodica pokreta kojoj ova vještina pripada i kako se uklapa u kalisteniku.
• Atlete koje imaju Glute bridge na profiluOznake vještina na profilima postavljaju same atlete i nisu provjerene.
• Svi pokreti u atlasuPokreti kalistenike, jedan po jedan: šta su, kako se izvode i koracima kojima se do njih dolazi.

Na šta se ova stranica oslanja. Naslovi i izdavači su navedeni kako su objavljeni.

Male brojke u tekstu upućuju na stavke u nastavku.

1. 1Glute Bridge ExerciseAmerican Council on Exercise · exercise library, ID 49 · no byline/date; technique text read 15 Oct 2026; research S-0114 (corrected URL)
2. 2Glute Bridge: Single-Leg ProgressionAmerican Council on Exercise · exercise library, ID 145 · no byline/date; technique text read 15 Oct 2026; demonstrates a tucked free knee, not this page's extended-leg figure
3. 3Build Lower-Body Strength One Bridge at a TimeCleveland Clinic Health Essentials · Rebecca Justen, DPT, quoted · 25 Aug 2026; article read 15 Oct 2026; technique and variation descriptions only, benefit claims not used
4. 4Building stronger legsMatthew Solan · Harvard Health Publishing · reviewed by Howard E. LeWine, MD · 1 Dec 2025; bridge instructions read 15 Oct 2026
5. 5Squat Alternatives — Floor BridgesNASM · displayed byline Heather Cherry, author link names Kinsey Mahaffey · updated 1 Oct 2025; Floor Bridges section read 15 Oct 2026; therapeutic claims not used
6. 6Elevated Glute BridgeAmerican Council on Exercise · exercise library, ID 367 · no byline/date; short description read 15 Oct 2026; bench-supported version with dumbbells
7. 7Glute Bridge — stability ballAmerican Council on Exercise · exercise library, ID 66 · no byline/date; technique text read 15 Oct 2026; a separate apparatus variation

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