라이브러리로시작 
끝 
운동 라이브러리
Low Glute Bridge on Floor
A short range-of-motion floor bridge that trains the glutes with minimal lower back stress, useful for beginners and activation work.
하체맨몸Hip extension
주동근
둔근
협응근
햄스트링코어척추기립근
장비
맨몸
패턴
Hip extension
준비 자세
- 01Lie on your back on the floor with knees bent around 90 degrees.
- 02Place feet flat, hip width apart, close enough that fingertips can graze the heels.
- 03Rest arms at your sides with palms down for stability.
- 04Tuck the pelvis slightly so the lower back is gently flattened into the floor.
수행
- 01Exhale and squeeze the glutes to lift the hips a few inches off the floor.
- 02Stop well short of a full bridge; keep the ribs down and pelvis tucked.
- 03Hold the top for a one to two second squeeze.
- 04Lower under control until the hips lightly touch the floor and repeat.
체크포인트
- -The lift comes from glute squeeze, not lower back arch.
- -Ribs stay down and the pelvis stays slightly tucked.
- -Weight is through the heels, not the toes.
- -Knees stay tracking over the feet, not falling in or out.
흔한 실수
- -Driving the hips so high the lower back takes over.
- -Pushing through the toes and cramping the calves.
- -Rushing the reps without a deliberate top squeeze.
- -Letting the knees splay apart at the top.
프로그래밍 노트
- -Use 2 to 3 sets of 12 to 20 reps as a warm-up or activation drill before squats and deadlifts.
- -Add pauses of 3 to 5 seconds at the top before progressing to full glute bridges or single leg versions.
- -Works well daily for lifters rebuilding glute engagement after time off or injury.