If you sit at your desk all day, you should do this exercise.

Your ass will thank you.
How to make a bridge of glute with one leg.
So you can lift your booty when you go to bed.


Intransigent pairing in life: tomatoes should be sprinkled with salt, biscuits should be eaten with espresso coffee and hip bridges should be included in the construction of the loot. Any coach will tell you that your back can move from this movement. To benefit from.

But a one-legged race can be better (no @ 我): using only one leg helps isolate the muscles of the buttocks, but it also combines with the other muscles of the back to strengthen this much-loved action, NASM Certified Trainer Whitney Johns, professor of Planck Studio, a private training application.

How to make a one-leg bridge

How to: Bend the knees, with the feet separated, 12-16 inches from the hips. Raise the right leg so that it is vertical in the air at the level of the buttocks and the feet are bent. Keep your upper back on the floor, join your hips, cross your left heel, and lift your hips off the floor until your knees, hips, and shoulders form a straight line. Keep your core always engaged. Pause at the top and squeeze the hips for one or two seconds. Then go down to the beginning. Complete all the representatives and then change legs.

The repetitions/series obtain the best results: without weight, the objective is three groups of 15 to 20 repetitions. If you increase the weight, reduce it to 12 times. Rest between each group for 30 seconds.

Shaping Tip: Make sure you stretch your hips completely on top of the movement, and you're driving from your heels and buttocks instead of from your legs, Johns said. In addition, it is important to keep in mind that the grip and pause at the top of the sport are fundamental to the total commitment of the muscle fiber, said Johns.

The benefits of a one-legged bridge.
Like its standard hip bridge, the one-legged race points to the three buttocks: this is the largest, the middle and the smallest. But Johns said lifting one leg can increase the effectiveness of the hamstrings and lower back, making it stronger than both sides (ie, both legs).

He added that the bridge built the function and aesthetics. "This movement is perfect for any restricted staff because it improves the mobility of the hip and the strength of the back," explains Jons. "Sitting on your desk really weakens your hips and causes sinking problems."

The muscles of the buttocks with one leg are difficult and have no weight, but once you create the basis for strength and exercise, you can gain weight slowly: the weights or the bars are usually the easiest to go through. hip bone, according to Johns.

Turn a one-leg bridge into part of your training
Start doing two to three gluteal muscles of one leg per week without weight. When you increase your strength and mastery of exercise, you can start to gain weight, but only once a week to help build these buttocks, while giving them time to recover, suggests Johns.

For super athletes, combine this sport with the counterattack movement, like Superman, or do three sets and other leg and hip exercises.

Do you want to try a complete workout that includes a hip bridge? Try this booty engraving program:

There are also innumerable changes in this exercise:

• One-legged elevated hip bridge: perform the same movement as described above, but with one foot on the floor and one foot on the Bosu ball or bench.

• Weight of the buttocks of a leg: the same movement as the buttocks of a leg, but the bar, the dumbbell or the kettlebell are placed in the center of the buttocks.

• Hip bridge with one leg and band: exercise as it is, but wrap the resistance band around the thigh.

• Steel bridge with one leg buttocks: place the upper part of your back on the platform with one flat foot on the ground and the other straight forward at hip height. Lower the hips, then press the heel, raise the hips to the height of the table and squeeze the hips. Then go down and repeat.

However, you decide to take this action and be prepared to feel how the booty is burned.