라이브러리로시작 
끝 
운동 라이브러리
Single-Leg Bridge with Outstretched Leg
A bodyweight glute bridge performed on one leg with the free leg held straight, training unilateral hip extension and anti-rotation control.
하체맨몸Hip extension
주동근
대둔근
협응근
햄스트링척추기립근코어
장비
맨몸
패턴
Hip extension
준비 자세
- 01Lie on your back with one knee bent and that foot flat on the floor.
- 02Extend the other leg straight so the thighs are roughly parallel.
- 03Place arms flat at your sides for stability.
- 04Tuck the pelvis slightly so the low back stays neutral.
수행
- 01Drive through the planted heel and lift the hips off the floor.
- 02Keep the outstretched leg straight and in line with the torso at the top.
- 03Squeeze the glute of the working side for a full second at lockout.
- 04Lower the hips under control without letting the pelvis rotate.
체크포인트
- -Hips stay level; the free-leg side does not sag or twist.
- -The straight leg forms one line with the torso at the top.
- -Ribs stay down; no arching through the low back.
- -The working heel stays planted through the whole rep.
흔한 실수
- -Hyperextending the low back instead of finishing with the glute.
- -Letting the pelvis rotate toward the free-leg side.
- -Pushing through the toes rather than the heel.
- -Dropping the outstretched leg below hip line.
프로그래밍 노트
- -Use 2 to 4 sets of 8 to 15 reps per side as a warm-up or accessory.
- -Add a pause of 2 to 3 seconds at the top when reps get easy.
- -Progress by elevating the planted foot or moving to a loaded single-leg hip thrust.