라이브러리로시작 
끝 
운동 라이브러리
Twist Hip Lift
A supine bridge variation with a rotational hip drop that trains the glutes and obliques while mobilizing the lower back.
하체맨몸Hip extension
주동근
둔근복사근
협응근
햄스트링척추기립근코어
장비
맨몸
패턴
Hip extension
준비 자세
- 01Lie on your back with knees bent and feet flat, hip width apart.
- 02Place arms out to the sides on the floor for support.
- 03Press the lower back gently toward the floor and brace.
- 04Keep the knees together throughout the movement.
수행
- 01Drive through the heels to lift the hips into a bridge.
- 02At the top, rotate the hips and lower them a few inches toward one side.
- 03Return to the centered bridge position with the glutes squeezed.
- 04Alternate the drop side each rep, then lower the hips fully to rest.
체크포인트
- -Shoulders and arms stay flat on the floor while the hips rotate.
- -The bridge stays high between twists rather than sagging.
- -The rotation is controlled, not a collapse to the floor.
- -Knees stay together and pointed forward.
흔한 실수
- -Letting the hips touch the floor on every twist.
- -Arching the lower back instead of squeezing the glutes at the top.
- -Turning the twist into a fast, sloppy wobble.
- -Pushing through the toes and cramping the hamstrings.
프로그래밍 노트
- -Use 2 to 3 sets of 8 to 12 twists per side.
- -Works well in warm-ups before squats or deadlifts to wake up glutes and trunk rotation control.
- -Slow the lowering phase of each twist to increase oblique demand.