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

Chinese

坐在长凳边缘，背靠着长凳，双脚平放在地上。将双手放在臀部旁边的长凳上以获得支撑。收紧臀肌和腿筋，然后将臀部抬离长凳，直到身体从膝盖到肩膀形成一条直线。在顶部暂停片刻，然后慢慢将臀部放回起始位置。重复所需的重复次数。

🇬🇧 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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