Butt Lift (Bridge)

Puente de Glúteos

beginnerbody onlyHip Hingeisolation

Sets

8-12

Reps

4-1-1

Tempo

Muscles Worked

gluteshamstrings

Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
Slowly go back to the starting position as you breathe in.

Acuéstate boca arriba con las manos a los lados, rodillas flexionadas y pies separados al ancho de hombros. Esta será tu posición inicial.
Empujando principalmente con los talones, eleva las caderas del suelo manteniendo la espalda recta. Exhala y mantén un segundo arriba.
Regresa lentamente a la posición inicial mientras inhalas.