Most za gluteuse na jednoj nozi
Single leg glute bridge
Primary muscles: Gluteusi. Assisting muscles: Stražnja loža.
How to do it
- Lezi na leđa s jednim koljenom savijenim i tim stopalom na podu; drugu nogu ispruži u liniji s bedrom.
- Ruke uz tijelo, dlanovi na podu.
- Odgurni se petom na podu i podigni kukove dok tijelo ne zatvori ravnu liniju od ramena do koljena.
- Zadrži sekundu na vrhu, kontrolirano spusti; napravi sva ponavljanja, a zatim promijeni nogu.
Key to the execution: Ako to više osjećaš u stražnjoj ložu nego u gluteusu, približi stopalo kukovima.
Common mistakes
- Kukovi se naginju na jednu stranu.
- Odgurivanje prednjim dijelom stopala.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Noge exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.