Single leg femoral bridge with elevation
Glutes - Hamstrings
- Get into a supine position on the floor with one leg bent and the foot at a height of about 50 cm.
- Keep the other leg extended at an angle of 45º with respect to the floor.
- Perform the hip extension movement to lift your glutes off the ground and return to the starting position to complete one repetition.
Sessions
You may also like
Weighted squat
Quadriceps ∙ Glutes ∙ Hamstrings
Double lunge and squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings ∙ HipFlexors
Kettlebell squat
Glutes ∙ Hamstrings ∙ Quadriceps
Double stride with burpee and muscle up
Biceps ∙ Triceps ∙ Abs ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ Lumbar ∙ Quadriceps
Mesías sequence
Abs ∙ AnteriorDeltoid ∙ Biceps ∙ Calves ∙ ExternalRotators ∙ Forearms ∙ Glutes ∙ Hamstrings ∙ HipFlexors ∙ Lats ∙ LowerChest ∙ LowerTrapezius ∙ Lumbar ∙ Obliques ∙ Quadriceps ∙ RearDeltoid ∙ Serratus ∙ SideDeltoid ∙ Tibialis ∙ Triceps ∙ UpperChest ∙ UpperTrapezius
Push-ups plank with alternating arm and leg lifts
Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ Lumbar