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Glute bridge in the trainer
How to do it
- Lie down in the simulator, bend your legs at the knees and fix them on the platform.
- Tense your biceps by lifting your pelvis up.
- At the top point, bring your glutes together, making high-amplitude movements. As you exhale on the effort.
- Then slowly lower yourself down.
Leg flexion and extension in standing trainer
Technique
- Stand in the simulator, fix your elbows on the pillows.
- Put one leg, knee on pillow.
- Put the other one under the roller so that it is just above the ankle.
- Bend the working leg as high as you can. Stay in the upper position for one or two counts.
- Then return to the starting position slowly, without dropping your weight.
How do I rock the back of my thigh at home?
To train at home, you will need minimal equipment: a fitness ball, weights, some pieces of furniture and fitness bands.
Leg abduction with a weighted weight
Technique
- Put the weights on your legs. Get on all fours, rest your elbows on the floor. The body must form a straight line from the tailbone to the neck.
- Legs at right angles to the body.
- Bend one leg at a 45-degree angle, now pull it up, straining the gluteus until the thigh reaches parallel with the floor. Pull the toe toward you.
- Fix the position at the top point, and then gently lower the leg down.
Gluteal bridge on support
Technique of execution
- Lie down on the mat. Put your feet on the fitness ball one foot width apart. On the ball is the foot and shin to the middle.
- Lift your pelvis up to a level line position. Straight arms are under the body or out to the sides.
- By bending the knee and tensing the biceps thigh muscle, pull the fitball under you. There should be a straight line from the knee to the neck. The legs should clearly face in the same direction as the toes.
- Lower your pelvis down, then raise it back up. Control the movement as you do it.
- If doing this exercise on a bench, chair or couch, lean on the support with the lower edge of your shoulder blades. Don’t put your legs too wide.
- Lift your pelvis up until your legs form an angle at the knee slightly more than straight.
