Lonero Resistance Band Single Leg Glute
Lonero resistance band single leg glute isolerer ballerne og hofteabduktorerne gennem et spark-bagud-mønster med modstandsbånd. Øvelsen rammer ballerne, samtidig med at den forbedrer styrken i hofteekstension, balancen og stabiliteten i standbenet.
Sådan gør du
- Placer et modstandsbånd lige over knæene og stå på ét ben nær en væg for at holde balancen.
- Bøj let i hoften og spark det ben, der har båndet om, skråt bagud og udad mod modstanden.
- Spænd dine baller i toppen af bevægelsen.
- Før langsomt benet tilbage til udgangspositionen.
- Fuldfør alle gentagelser på den ene side, før du skifter ben.
Teknik-tips
- Keep a light grip on the wall for balance without leaning your upper body into it.
- Hinge slightly at the hips before you start the movement.
- Drive your heel backward and slightly outward against the band.
- Pause for a split second at the top to squeeze the glute muscle.
- Lower your leg slowly back down with control.
Vejrtrækning: Inhale as you lower your leg to the starting position, and exhale steadily as you press your leg back against the band.
Almindelige fejl
- Arching the lower back to lift the leg higher, which strains the lumbar spine instead of isolating the glutes.
- Rushing through the repetitions using momentum, which reduces muscle engagement from the resistance band.
- Bending the standing knee too much, which shifts the work away from your stability and balance.
- Allowing the resistance band to snap your leg back down too quickly, missing the eccentric portion of the lift.
Aktiverede muskler
Primære: baller. Sekundære: baglår, hofteabduktorer, kerne.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10–12 reps per leg, rest 60 seconds
Tab dig
3 sets × 12–15 reps per leg, rest 45–60 seconds
Opbyg muskelmasse
3–4 sets × 10–12 reps per leg, rest 60–90 seconds
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you feel lower back discomfort, reduce your range of motion and focus on keeping your core braced.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Where should I feel this exercise working?
You should feel it primarily in the upper and outer glute of the moving leg, as well as working the standing hip for balance.
Can I do this without a resistance band?
Yes, you can perform bodyweight kickbacks, though the band adds useful resistance to help strengthen the muscle.
How many times a week should I practice this?
2 to 3 times a week is a great starting point, allowing at least a day of rest between sessions.