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

Chinese

仰卧，膝盖弯曲，双脚平放在地上。将一条腿伸直在您面前。收紧臀部并将臀部抬离地面，从膝盖到肩膀形成一条直线。在顶部保持片刻，然后慢慢将臀部放回起始位置。重复所需的重复次数，然后换腿。

🇬🇧 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