Physioball Hip Bridge

طريقة الأداء

1. 01Lay on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
2. 02Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
3. 03Pause at the top of the motion and return to the starting position.

نقاط الأداء الصحيح

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.