What are the key points of a single-leg hip bridge action

With the rise of the single economy, many people like to eat alone, go out alone, and some people like to go to fitness alone. However, if you exercise alone at home, it will be a bit troublesome if you don’t do the movements properly. Therefore, it is best to remember the key points of the movements when doing training movements at home. So do you know what the key points of the movements are for the single-leg hip bridge? Let’s take a look together!

The key points of the single-leg hip bridge

Lying on your back on your yoga mat and stretch your right leg Straight away from the ground, bend your left leg and step firmly. Exercise force to lift your hips to the left thigh at a 0° angle with your body. When lifting your hips, your upper back supports the ground. When lifting to the highest point, keep your right thigh and your left thigh on the same plane.

Breathing: Exhale and lift your body, and inhale slowly fall; action feeling: There is a significant feeling of contraction on your hips and the back of your thighs.

Advantages of single-leg hip bridge

　　Single-leg hip bridge is a variant of barbell hip push, involving unilateral hip joint extension. Hip bridge training is often Used to strengthen hip extensors: gluteus muscle groups and hamstring muscle groups. In addition to activate the posterior muscle tissue of the hip joint, the single-leg hip bridge requires the stability of the hip abductor and core muscles through isometric contraction.

The muscles used by the single-leg hip bridge

In the single-leg hip bridge, all three gluteus muscles are activated. The gluteus maximus acts as the lateral rotation muscles of the hip joint extensor and the thigh. The two muscles of the gluteus medius and gluteus minimus make the big legs abduct, and the different fibers of each muscle rotate the thigh side or inward. The rotation method depends on the angle of the hip joint flexion.

In addition, the fascia lata extensor plays a stable role by countering the lateral rotation muscle of the hip joint. The biceps femoris of the hamstrings stretch the hip joint and rotate the thigh side, while the semimembrane and semimembrane The tendon muscles are responsible for hip extension and at the same time to fight the lateral rotation of the biceps femoris.

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