Glute Bridge
- Ana kas
- Kalça kasları
- Yardımcı kaslar
- Arka bacakÖn bacak
- Ekipman
- Ekipmansız
Genel bakış
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.
Nasıl yapılır
Lie on your back with your knees bent and feet flat, hip width apart.
Rest your arms by your sides, palms down.
Brace your core and press your heels into the floor.
Lift your hips until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top, then lower slowly.
İpuçları
- Hold the top for two seconds to make it harder.
- Place a dumbbell or plate on your hips once bodyweight feels easy.
Sık yapılan hatalar
- 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.
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