Single Leg Glute Bridge

طريقة الأداء

1. 01Lay on the floor with your feet flat and knees bent.
2. 02Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3. 03Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
4. 04Extend as far as possible, pause and then return to the starting position.

نقاط الأداء الصحيح

• —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.