Glute Bridge
A floor exercise that trains the glutes and hamstrings by lifting your hips while lying on your back. It needs no equipment and is easy to learn.
- मुख्य मांसपेशी
- ग्लूट्स
- सहायक मांसपेशियां
- हैमस्ट्रिंगक्वाड्रिसेप्स
- उपकरण
- कोई नहीं
Glute Bridge कैसे करें
Set up for Glute Bridge: take the starting position, feet stable and core braced.
Set your stance or supports, joints stacked and back neutral.
Drive through your heels and squeeze Glutes hard at the top.
Exhale on the effort, inhale on the return, and repeat for the set.
Avoid rushing, bouncing, or holding your breath; stop if you feel sharp pain.
टिप्स
- Hold the top for two seconds to make it harder.
- Place a dumbbell or plate on your hips once bodyweight feels easy.
आम गलतियां
- Arching your lower back at the top.
- Placing your feet so far away that your hamstrings take over.
- Letting your knees drift apart or cave inward.
Glute Bridge को Bulky में लॉग करें
इसे किसी रूटीन में जोड़ें, हर सेट लॉग करें और अपनी प्रगति देखें। आज वेब पर मुफ्त — iOS और Android ऐप्स जल्द आ रहे हैं।