Glute Lift (Leg Curl)
Glute lift ved brug af en leg curl-maskine kombinerer mekanikken fra en leg curl med bevidst aktivering af ballerne i toppen af bevægelsen. Ved at fokusere på at knibe ballerne sammen i toppen, transformeres en isolationsøvelse for baglårene til en øvelse for hele den bageste kæde.
Sådan gør du
- Læg dig på maven i en leg curl-maskine og placer puden lige over dine ankler.
- Tag fat i håndtagene for stabilitet og pres hofterne ned i bænken.
- Curl dine ben opad mod ballerne og knib ballerne sammen i toppen af bevægelsen.
- Fokuser på at drive bevægelsen gennem ballerne frem for kun baglårene i toppen.
- Sænk langsomt benene tilbage til udgangspositionen og gentag for det ønskede antal gentagelser.
Teknik-tips
- Press your hips firmly into the bench to keep your lower back stable.
- Position the pad just above your ankles for a secure grip.
- Curl your legs upward while actively squeezing your glutes at the top.
- Control the weight on the way down without letting it slam.
Vejrtrækning: Exhale as you curl your legs upward, and inhale as you slowly return to the starting position.
Almindelige fejl
- Arching the lower back, which shifts the work away from your glutes and strains your spine.
- Using momentum to swing the weight, reducing the targeted muscle activation.
- Rushing the lowering phase, which misses out on valuable strength building time.
Aktiverede muskler
Primære: baller. Sekundære: baglår, lænd.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps, rest 60 s
Tab dig
3 sets × 12–15 reps, rest 45–60 s
Opbyg muskelmasse
3–4 sets × 8–12 reps, rest 90 s
Lettere, sværere og alternativer
Gør den sværere
Pas på, hvis…
- If you feel lower back discomfort during this movement, ease off the weight and ensure your hips remain flat on the bench.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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What if I only feel this in my hamstrings instead of my glutes?
Try consciously pressing your hips down into the bench and pausing for a second at the top to squeeze your glutes before lowering the weight.
How often can I include this exercise in my routine?
Two to three times a week with at least one rest day between sessions is plenty for recovery and progress.
Where should the pad be placed on my legs?
Position the roller pad just above your ankles, resting comfortably against the lower part of your calves.