exercise.id: 3645 Equipo: body weight

single leg bridge with outstretched leg

exercise.body_part: upper legs exercise.target: glutes Grupo: hamstrings

exercise.synergist:

hamstrings quadriceps

exercise.instructions.title exercise.instructions.subtitle

Italian

Sdraiati sulla schiena con le ginocchia piegate e i piedi appoggiati a terra. Estendi una gamba davanti a te. Coinvolgi i glutei e solleva i fianchi da terra, formando una linea retta dalle ginocchia alle spalle. Mantieni la posizione in alto per un momento, quindi abbassa lentamente i fianchi fino alla posizione iniziale. Ripeti per il numero di ripetizioni desiderato, quindi cambia gamba.

🇬🇧 English (Fallback)

Lie on your back with your knees bent and feet flat on the ground. Extend one leg straight out in front of you. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders. Hold for a moment at the top, then slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions, then switch legs.

exercise.cta.title

exercise.cta.desc1 single leg bridge with outstretched leg exercise.cta.desc2

exercise.cta.button