Hip thrust - One leg
The single-leg hip thrust primarily targets the glutes. Exercise can either be done on floor, with a bosu ball or on a bench.
Näin teet sen
Lie on your back on the floor, with knees bent.
Place one of your legs up in 90 degrees, the other foot firmly placed on the floor.
Press your heel into the floor while driving your hips upwards.
Pause at the top, squeeze your glutes.
Slowly return to your starting point an repeat.
For extra load use a bosu ball to place your foot on. Or you can use a bench, lying with your shoulders down on the bench.
Kuinka välttää yleisimpiä virheitä?
To keep your feet to close to your butt/glutes.
Lifting up on your toes - keep your heels down.
Always keep back straigth by squeezing your glutes!