bridge This pose is also called the glute bridge! It is a very effective action for activating the gluteal muscles. It can well develop our (hip extension strength) and help us shape a firm and upturned buttocks. It is known as one of the best movements for training the buttocks!
At the same time, compared to movements such as squats and deadlifts, the bridge pose is simpler and easier to perform, especially for some sedentary people. It is a very high-quality training movement
The glute bridge is mainly a hip-dominated movement (Hip Hinge): the buttocks and the back of the legs are the main force-producing muscle groups: the back and abdomen are mainly responsible for stabilizing the trunk
There are many variations of the glute bridge. Different weight-bearing methods, changes in body angles, changes in one leg and two legs, every small change will bring you a different experience. !
Today we are going to introduce a great variation of the glute bridge: two legs up, one leg down!
The following is an action demonstration:
Action advantages:
1. Take advantage of the characteristics of eccentric contraction that can withstand greater loads, and allow one leg to carry out super heavy loads during the eccentric phase.Load training can better help you build muscles and strength
2. At the same time, single-leg training elements can help you improve muscle strength imbalance and improve our core stability! Make your body stronger!
Process:
1. Use a heavier load (it is difficult to push up with one leg)
2. Perform a double lift first Hip thrust of the legs
3. Then stop at the top of the movement and switch to single-leg support
4. Finally, slowly lower the barbell to complete the eccentric contraction!