Easy Home Exercise Sleep to Shape Barrier and Lower Thigh Back with Feet Elevated Single Leg Glute

Pose Feet Elevated Single Leg Glute Bridge

It focuses on the intensive administration of the Glutes and the Hamstrings using accessories such as chairs or benches. Doing this will increase the range of motion for the muscles to work harder.

1.Prepare: Lie face up on the floor, put one foot on the edge of a chair, sofa or exercise box, keep the knees and hips perpendicular (90 degree angle), while the other leg stretches straight up to the sky.

2. Lift the hip: flex the abdomen and squeeze the butt muscles to push the hips as high as possible, until the torso from the chest to the legs placed on the chair is linear.

3. Hold: tense the buttocks, hold for 1-2 seconds.

4.Reduce: Reduce the hip back to the starting position slowly (count to 1 time), repeat to the full number of times, and then switch sides.

🫢🤫🤫 the trick to play this position very well. 🤫🤫

* * While pushing your hips up, drop your weight on your heels, not your toes.

* * Accent on the controlled lift-up rhythm and slowly decrease to keep the muscles fully functioning breathing.

* * Breathe in when decreasing and exhale when exerting hip pressure up a number of sets: 10-15 times per side is recommended.

Qty 3 sets