bäckenlyftframåttippning

Bäckenlyft, or pelvic lift, is a common exercise in fitness and physical therapy designed to strengthen the muscles around the pelvis, including the glutes, hamstrings, and the deep core. It is often used to improve pelvic stabilization, support the lower back, and aid in rehabilitation after pregnancy or back pain when performed with proper form.

A typical bäckenlyft is performed as a bridge. Lie on your back with knees bent and feet flat on the floor, arms at the sides. Inhale to relax, then exhale while pressing through the heels to lift the pelvis off the floor until the body forms a straight line from shoulders to knees. Squeeze the glutes at the top, keep the core engaged, and avoid overarching the lower back. Hold briefly, then slowly lower to the starting position. The movement can be made more challenging by adding a single-leg variation, performing a march during the hold, or elevating the feet on a bench.

Benefits include strengthened glutes and hamstrings, improved hip and pelvic stability, and better posture. Proper technique helps protect the lower back and can aid in injury prevention when integrated into a balanced program.

Notes on the term bäckenlyft fram: this exact phrasing is not a widely recognized separate exercise in standard practice. It may reflect a regional variation or a mislabeling. If encountered, treat it as potentially a forward-leaning or anterior-postural variation of the basic bäckenlyft, and follow established form cues to maintain neutral spine and controlled movement. Consult a fitness professional if unsure.