Where to exercise one-leg hip bridge

Some people still know about single-leg hip bridge. Single-leg hip bridge is a famous movement in life. During the training process, if we often practice single-leg hip bridge, it can bring many benefits to the body. Where is the single-leg hip bridge exercise? If you don’t know, you can learn about it together.

　　　Single-leg hip bridge exercise

　　1. Exercise gluteus maximus

　　The hip muscle group includes: gluteus maximus, gluteus medius, and gluteus minimus, among which gluteus minimus is deep muscle. The gluteus maximus mainly extends backward and rotates the thighs externally. The gluteus medius helps stabilize the pelvis, and gluteus minimus maintains the body while walking. The gluteus maximus mainly extends backward and rotates the thighs externally. The gluteus medius helps stabilize the pelvis, and the gluteus minimus maintains the body while walking. Firm and straight.

　　When exercising a hip bridge, you need to tighten your hips and lift your lower waist with the strength of your hips. It has a good exercise effect on the hip muscles, especially the gluteus maximus.

　　2. Exercise leg muscles

　　When doing hip bridge movements, the legs need to be slightly wider than the shoulders and bent at a 60-degree angle, and the soles of your feet are flat on the pad surface. During the exercise, you can stimulate the hamstring muscles on the back of the thighs to play a training role.

　　3. Exercise lower back muscles

　　When practicing single-leg hip bridge, supine upright hip bridge, and barbell hip bridge, you can stimulate the lower back muscles, The deep stabilization muscle group of the back is the best exercise with the erection spinal muscles, which can prevent back pain.

4. Exercise the core muscle group

　　The variation single-leg hip bridge exercise of the hip bridge is performed with one foot off the ground. The foot that lands will receive twice the force to fully maintain the body's balance and stability. This action can not only exercise the hips and erection spinal muscles well, but also improve the stable muscle groups of your trunk and exercise the core muscles.

The key points of the single-leg hip bridge movement

1. Lying flat on a yoga mat, bend your legs, and put your feet on the ground. Then lift one leg and straighten it. This is the action Start position.

2. Use your feet to exert force, straighten your hips and get off the ground.

3. After pushing your hips to the highest possible position, wait for a while, and then slowly put your hips back to the starting position.

4. The above is a complete action, repeat the action to the recommended number, and then change to the other leg to continue.

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