exercise.id: 3523 Equipo: body weight

glute bridge two legs on bench (male)

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

exercise.synergist:

hamstrings core

exercise.instructions.title exercise.instructions.subtitle

Korean

벤치 가장자리에 앉아 등을 벤치에 대고 발은 땅에 붙입니다. 손을 엉덩이 옆의 벤치에 놓아 지탱합니다. 둔근과 햄스트링을 조여 엉덩이를 벤치에서 들어올려 무릎에서 어깨까지 일직선을 이룹니다. 위쪽에서 잠깐 멈추었다가 엉덩이를 천천히 시작 위치로 내립니다. 원하는 횟수만큼 반복합니다.

🇬🇧 English (Fallback)

Sit on the edge of a bench with your back against it and your feet flat on the ground. Place your hands on the bench beside your hips for support. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders. Pause for a moment at the top, then slowly lower your hips back down to the starting position. Repeat for the desired number of repetitions.

exercise.cta.title

exercise.cta.desc1 glute bridge two legs on bench (male) exercise.cta.desc2

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