Single Leg Hip Thrust (VERSION 2) (female)

Single Leg Hip Thrust (VERSION 2) (female) कैसे करें

1. 1

   Set up for the Single Leg Hip Thrust (VERSION 2) (female) using only bodyweight, clearing enough floor space to move freely.

2. 2

   Take your starting position with a firm grip or stable base, bracing your core and keeping your spine neutral.

3. 3

   Perform the Single Leg Hip Thrust (VERSION 2) (female) with slow, controlled motion, feeling your glutes do the work through a full comfortable range.

4. 4

   Exhale during the effort and inhale as you return to the start, keeping your breathing steady.

5. 5

   Do not swing, bounce, or hold your breath, and stop if you feel sharp pain.