Exercise library / Core
Pelvic floor squeeze
Core · Bodyweight
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Pelvic floor.
What it is called elsewhere
- Norwegian Bekkenbunnsknip
- Swedish Knipövning
- Danish Bækkenbundsknib
- German Beckenbodenanspannung
- Spanish Ejercicios de Kegel
- Italian Esercizi di Kegel
- Portuguese Exercício de Kegel
- Russian Упражнения Кегеля
- French Contraction du périnée
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