Mostiček za zadnjico z eno nogo
Single leg glute bridge
Primary muscles: Zadnjica. Assisting muscles: Zadnje stegenske mišice.
How to do it
- Uleži se na hrbet z eno nogo pokrčeno in tem stopalom na tleh; drugo nogo iztegni v liniji s stegnom.
- Roki ob straneh, dlani na tleh.
- Odrini se skozi peto na tleh in dvigni boke, dokler telo ne tvori ravne črte od ramen do kolen.
- Na vrhu zadrži eno sekundo, nadzorovano se spusti; naredi vse ponovitve, nato zamenjaj nogo.
Key to the execution: Če gib bolj čutiš v zadnji stegenski mišici kot v zadnjici, stopalo približaj bokom.
Common mistakes
- Boki se nagnejo na eno stran.
- Odrivaš se z blazinice 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.