Single Leg Glute Bridge Hold Med Dumbbell Chest Press
Denne øvelse kombinerer et single-leg glute bridge hold med et brystpres for at træne både baller og brystmuskulatur samtidigt. Den løftede hofteposition kræver stabilitet i core og udholdenhed i ballerne under hvert pres.
Sådan gør du
- Læg dig på ryggen med det ene knæ bøjet, det andet ben strakt og en håndvægt i hver hånd.
- Løft hoften op i en single-leg glute bridge og hold positionen.
- Mens hoften er løftet, presses begge håndvægte op fra brystet, indtil armene er helt strakte.
- Sænk håndvægtene tilbage til brystet, mens du fastholder din single-leg bridge.
- Udfør det ønskede antal gentagelser, før du skifter ben.
Teknik-tips
- Drive your planted heel firmly into the floor.
- Keep your hips elevated and stable throughout every press.
- Keep your core gently braced as if expecting a gentle poke.
- Press the dumbbells straight up without letting your hips drop.
Vejrtrækning: Exhale as you press the dumbbells upward and lift your hips. Inhale as you lower the weights back to your chest while holding your bridge.
Almindelige fejl
- Dropping the hips while pressing the dumbbells because focus shifts entirely to the upper body.
- Arching the lower back excessively to lift higher, which strains the lumbar spine instead of targeting the glutes.
- Rushing the movement and losing balance on the single-leg hold.
Aktiverede muskler
Primære: ballen. Sekundære: brystmuskulatur, baglår, triceps, core.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets × 10 reps per leg, rest 60 s
Tab dig
3 sets × 10–12 reps per leg, rest 60 s
Opbyg muskelmasse
3–4 sets × 8–10 reps per leg, rest 90 s
Lettere, sværere og alternativer
Gør den lettere
Pas på, hvis…
- If you feel lower back strain, ease off and lower your hips closer to the floor.
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What should I do if my hips keep dropping?
Lower the weight of the dumbbells or practice the single-leg bridge hold without any weights first to build endurance.
Which muscles should I feel working the most?
You should feel your glutes working hard to keep your hips lifted, along with your chest and triceps pressing the weights.
Can I do this exercise without weights?
Yes, you can perform single-leg glute bridge holds with body weight alone to master your stability before adding dumbbells.