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Demo video
Vitesse :
Step by step
1Starting position
2Lowering
3Bottom position
4Lifting
5Final position
Description
This exercise mainly works Glutes, hamstrings and builds strength, control and coordination. As part of a structured program, it improves your posture, stability and performance. Consistency beats load.
Primary muscles
Gluteshamstrings
Secondary muscles
core
Technique
- 1Classic glute bridge but with one leg extended in the air.
- 2Push through the grounded heel, lift the hips level, squeeze the glute.
- 3Switch legs.
Breathing
INInhale during the lowering or stretch phase (eccentric).
OUTExhale during the effort, as you contract (concentric).
Tips
- Technique - Favor slow, controlled execution over load.
- Safety - Warm up and stop at the first sign of joint pain.
- Range - Work through the full range of motion without locking out abruptly.
- Posture - Keep your back braced and neutral, eyes forward, shoulders down.
Mistakes to avoid
- Hips twisting
- lower-back hyperextension
- short range
Muscles worked
Gluteshamstringscore
Variations
- Beginner: reduce the range or load, or use an assisted version.
- Intermediate: add a moderate load and slow down the eccentric (3-4 s).
- Advanced: increase the load, add pauses or go unilateral.
- Home: swap the load for bands, water bottles or bodyweight.
- Gym: use barbells, dumbbells or machines to target and load precisely.
Stats
Est. calories
60-90 kcal
Sets
4
Reps
8-12
Rest
75 s
Avg. time
~10 min
Muscles
3
Indicative estimates.
Voice coach
Timer
01:00
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