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운동 라이브러리
Single-Leg Glute Bridge
A one-leg floor bridge that isolates hip extension on one side, useful for fixing left-right glute imbalances without equipment.
하체맨몸Hip extension
주동근
대둔근
협응근
햄스트링척추기립근코어
장비
맨몸
패턴
Hip extension
준비 자세
- 01Lie on your back with one knee bent and the foot flat on the floor.
- 02Pull the other knee toward the chest or hold it bent above the hips.
- 03Rest arms at your sides, palms down.
- 04Set a neutral low back before the first rep.
수행
- 01Push through the planted heel and lift the hips toward full extension.
- 02Squeeze the working glute hard at the top.
- 03Hold briefly with the hips level.
- 04Lower under control until the hips lightly touch the floor.
체크포인트
- -Hips reach a straight line from knee to shoulder at the top.
- -Pelvis stays level side to side.
- -The finish comes from the glute, not lumbar arching.
- -The knee of the working leg keeps pointing straight ahead.
흔한 실수
- -Short-stroking the top of the range.
- -Arching the low back to fake extra height.
- -Letting the hips drop toward the free-leg side.
- -Rushing reps and losing tension at the bottom.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps per side as glute accessory work.
- -Add tempo or pauses before adding external load.
- -Progress to a single-leg hip thrust with shoulders on a bench for greater range.