라이브러리로시작 
끝 
운동 라이브러리
Glute Bridge Two Legs on Bench
An elevated-foot glute bridge that increases hip range of motion and hamstring involvement over the floor version.
하체맨몸Hip extension
주동근
둔근
협응근
햄스트링척추기립근코어
장비
맨몸
패턴
Hip extension
준비 자세
- 01Lie on your back with your heels resting on a flat bench.
- 02Position the bench so knees bend to roughly 90 degrees at the top.
- 03Place arms at your sides with palms down for stability.
- 04Set a slight pelvic tuck before the first rep.
수행
- 01Drive both heels into the bench and lift the hips off the floor.
- 02Extend the hips until the body forms a straight line from shoulders to knees.
- 03Squeeze the glutes for a full second at the top.
- 04Lower the hips under control without fully resting between reps.
체크포인트
- -Hips reach full extension without lower back arching.
- -Heels, not toes, press into the bench.
- -Shoulders and upper back stay planted on the floor.
- -The movement comes from the hips, not a lumbar push.
흔한 실수
- -Placing the bench too far away and turning it into a hamstring-dominant lift.
- -Hyperextending the lower back at the top.
- -Bouncing the hips off the floor between reps.
- -Letting the knees fall inward or outward during the drive.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 15 reps with a deliberate top squeeze.
- -Add a pause or a plate on the hips before moving to barbell versions.
- -Works well as a finisher after squats or hip thrusts.