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Lower Body Workout for Women
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- Lunge or split squat with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 6
Lunge or split squat with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 6
- Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
- Average per rep (kg)*: 25.30
- Average per rep (lbs)*: 55.77
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
Exercise overview
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.30
Average per rep (lbs)*: 55.77
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
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- Hip thrust on Smith machine
- Legs
- Machine
- Strength
- Sets: 4
Hip thrust on Smith machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Positioning: Sit on the side of a bench holding a weight plate with both hands. Rest the weight plate on your abdomen. Carefully slide your buttocks off the bench and rest your back against the edge of the bench, just below your shoulder blades. Initial Movement: Raise one leg off the floor while keeping your torso rigid and both hands on the weight plate. Thrust Motion: Exhale and raise the weight plate by extending the hip of your supporting leg. Remember to keep your torso stable. Hold and Squeeze: Hold this position for a count of two and squeeze your glute. Return: Inhale as you lower the weight plate back to the starting position by flexing the hip of your supporting leg. Repetition: Repeat the thrust movement for the prescribed number of repetitions. Switch Legs: Once you complete the reps on one leg, switch to the opposite leg and repeat the exercise.
- Average per rep (kg)*: 51.59
- Average per rep (lbs)*: 113.75
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Feet Placement: Ensure your feet are shoulder-width apart and positioned so that when you thrust upwards, your shins are perpendicular to the floor. This will help in targeting the glutes effectively.
- Back Support: Position your upper back against the bench at an optimal angle. Your shoulder blades should rest on the bench, allowing a full range of motion while maintaining stability.
- Barbell Positioning: Place the barbell at the crease of your hips. Use a pad or towel around the bar to prevent discomfort and focus on the exercise.
- Control Your Movements: Ensure that you lift and lower the weight in a controlled manner. Avoid using momentum to thrust the barbell upwards. Your glutes should be doing the work, not your lower back.
- Engage Your Core: Keep your core engaged throughout the exercise. This will help in maintaining a neutral spine and preventing lower back strain.
- Optimal Range of Motion: Thrust your hips upward until your thighs are parallel to the ground, forming a straight line from your knees to your shoulders. Do not overextend your lower back at the top of the movement.
- Breathing Technique: Inhale as you lower the weight and exhale forcefully as you thrust your hips upward. Proper breathing can enhance performance and endurance.
- Mind-Muscle Connection: Focus on contracting your glutes at the top position for 1-2 seconds to maximize muscle activation.
- Foot Stability: Keep your feet flat on the ground during the entire movement to maintain balance and control.
- Avoid Hyperextension: Be cautious not to hyperextend your spine at the top of the movement. Your ribs should not be flaring out.
Exercise overview
Exercise ID: 00428
Description: Positioning: Sit on the side of a bench holding a weight plate with both hands. Rest the weight plate on your abdomen. Carefully slide your buttocks off the bench and rest your back against the edge of the bench, just below your shoulder blades. Initial Movement: Raise one leg off the floor while keeping your torso rigid and both hands on the weight plate. Thrust Motion: Exhale and raise the weight plate by extending the hip of your supporting leg. Remember to keep your torso stable. Hold and Squeeze: Hold this position for a count of two and squeeze your glute. Return: Inhale as you lower the weight plate back to the starting position by flexing the hip of your supporting leg. Repetition: Repeat the thrust movement for the prescribed number of repetitions. Switch Legs: Once you complete the reps on one leg, switch to the opposite leg and repeat the exercise.
Average per rep (kg)*: 51.59
Average per rep (lbs)*: 113.75
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Feet Placement: Ensure your feet are shoulder-width apart and positioned so that when you thrust upwards, your shins are perpendicular to the floor. This will help in targeting the glutes effectively.
- Back Support: Position your upper back against the bench at an optimal angle. Your shoulder blades should rest on the bench, allowing a full range of motion while maintaining stability.
- Barbell Positioning: Place the barbell at the crease of your hips. Use a pad or towel around the bar to prevent discomfort and focus on the exercise.
- Control Your Movements: Ensure that you lift and lower the weight in a controlled manner. Avoid using momentum to thrust the barbell upwards. Your glutes should be doing the work, not your lower back.
- Engage Your Core: Keep your core engaged throughout the exercise. This will help in maintaining a neutral spine and preventing lower back strain.
- Optimal Range of Motion: Thrust your hips upward until your thighs are parallel to the ground, forming a straight line from your knees to your shoulders. Do not overextend your lower back at the top of the movement.
- Breathing Technique: Inhale as you lower the weight and exhale forcefully as you thrust your hips upward. Proper breathing can enhance performance and endurance.
- Mind-Muscle Connection: Focus on contracting your glutes at the top position for 1-2 seconds to maximize muscle activation.
- Foot Stability: Keep your feet flat on the ground during the entire movement to maintain balance and control.
- Avoid Hyperextension: Be cautious not to hyperextend your spine at the top of the movement. Your ribs should not be flaring out.
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- Leg press
- Legs
- Machine
- Strength
- Sets: 4
Leg press
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.
- Average per rep (kg)*: 102.94
- Average per rep (lbs)*: 226.94
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Foot Placement: Vary your foot placement to target different parts of your legs. A higher foot position emphasizes the glutes and hamstrings, while a lower position targets the quadriceps more.
- Controlled Movements: Control the tempo of your reps-avoid rapid, jerky motions. Slow and controlled movements ensure maximum muscle engagement and minimize injury risk.
- Maintain Proper Form: Keep your back flat against the seat and ensure that your knees stay in line with your feet. This helps in avoiding undue stress on your joints.
- Do Not Lock Knees: Avoid locking your knees at the top of the movement. This keeps tension on the muscles and reduces the risk of knee injury.
- Adjust the Sled: Ensure the angle of the sled suits your height and flexibility to maintain a comfortable and effective range of motion.
- Vary Rep Ranges: Change your rep ranges and weights periodically to challenge your muscles in different ways and avoid plateaus.
- Use Proper Breathing Techniques: Inhale as you lower the weight towards you, and exhale as you press it away. Proper breathing aids in maintaining form and maximizing effort.
- Warm-Up: Always warm up your legs with light cardio or dynamic stretches to prepare your muscles and joints for the heavier load.
- Monitor Knee Tracking: Pay attention to the tracking of your knees. They should move straight up and down without collapsing inward to prevent strain.
- Range of Motion: Ensure full range of motion without allowing your lower back to lift off the seat. This maximizes muscle engagement while maintaining safety.
Exercise overview
Exercise ID: 00150
Description: Sit in the leg press machine with your back firmly against the back support. Place your feet hip-width apart on the platform. Release the safety bars and hold onto the side handles for support. Extend your legs without locking your knees, creating a 90-degree angle between your torso and legs. Inhale and bend your legs, lowering the platform until your knees are almost fully flexed. Drive with your heels and press the platform back up to the starting position while exhaling. Repeat the exercise for desired number of repetitions. After finishing, lock the safety bars to prevent the platform from sliding down.
Average per rep (kg)*: 102.94
Average per rep (lbs)*: 226.94
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Foot Placement: Vary your foot placement to target different parts of your legs. A higher foot position emphasizes the glutes and hamstrings, while a lower position targets the quadriceps more.
- Controlled Movements: Control the tempo of your reps-avoid rapid, jerky motions. Slow and controlled movements ensure maximum muscle engagement and minimize injury risk.
- Maintain Proper Form: Keep your back flat against the seat and ensure that your knees stay in line with your feet. This helps in avoiding undue stress on your joints.
- Do Not Lock Knees: Avoid locking your knees at the top of the movement. This keeps tension on the muscles and reduces the risk of knee injury.
- Adjust the Sled: Ensure the angle of the sled suits your height and flexibility to maintain a comfortable and effective range of motion.
- Vary Rep Ranges: Change your rep ranges and weights periodically to challenge your muscles in different ways and avoid plateaus.
- Use Proper Breathing Techniques: Inhale as you lower the weight towards you, and exhale as you press it away. Proper breathing aids in maintaining form and maximizing effort.
- Warm-Up: Always warm up your legs with light cardio or dynamic stretches to prepare your muscles and joints for the heavier load.
- Monitor Knee Tracking: Pay attention to the tracking of your knees. They should move straight up and down without collapsing inward to prevent strain.
- Range of Motion: Ensure full range of motion without allowing your lower back to lift off the seat. This maximizes muscle engagement while maintaining safety.
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- Step up with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 4
Step up with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand facing a raised platform (e.g., a bench) while holding a dumbbell in each hand by your sides. Exhale as you step up onto the bench with your right leg, pressing your foot firmly onto the surface. Bring your left foot up so that both feet are together on the bench. Inhale as you carefully step down off the bench with your right leg first. Follow by bringing your left foot down so both feet are together on the floor. Repeat the process, this time leading with your left leg. Continue alternating legs for the desired number of repetitions.
- Average per rep (kg)*: 32.18
- Average per rep (lbs)*: 70.95
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Choose the Right Height: The platform height should be challenging yet manageable. Ideally, it should be around knee height. If you’re a beginner, opt for a lower step and gradually increase the height as you become more comfortable.
- Maintain Proper Form: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or letting your lower back curve excessively.
- Mind Your Foot Placement: Place your entire foot on the bench or platform to ensure stability. Avoid pushing off the toe or the edge of your foot.
- Drive Through Your Heel: When stepping up, focus on driving through the heel of your lead foot. This engages your glutes and hamstrings more effectively.
- Control Your Descent: Lower yourself back to the starting position in a slow and controlled manner. Avoid dropping down quickly to prevent unnecessary strain on your joints.
- Evenly Distribute Weight: Hold the dumbbells firmly but avoid gripping them too tightly. Keep your arms relaxed to evenly distribute the weight and avoid unnecessary tension in your shoulders and arms.
- Switch Legs: Perform equal repetitions on both legs to ensure balanced strength development. You can either alternate legs each rep or complete a set on one leg before switching to the other.
- Watch Your Knee Alignment: During the step-up, ensure that your knee tracks over your toes and doesn’t collapse inward. This helps to reduce the risk of knee injuries.
- Use Moderate Weights: Start with lighter dumbbells to focus on proper form and balance. Gradually increase the weight as your strength and technique improve.
- Stay Focused: Keep your eyes looking straight ahead or slightly upward to maintain good posture and balance. Avoid looking down at your feet.
Exercise overview
Exercise ID: 00382
Description: Stand facing a raised platform (e.g., a bench) while holding a dumbbell in each hand by your sides. Exhale as you step up onto the bench with your right leg, pressing your foot firmly onto the surface. Bring your left foot up so that both feet are together on the bench. Inhale as you carefully step down off the bench with your right leg first. Follow by bringing your left foot down so both feet are together on the floor. Repeat the process, this time leading with your left leg. Continue alternating legs for the desired number of repetitions.
Average per rep (kg)*: 32.18
Average per rep (lbs)*: 70.95
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Choose the Right Height: The platform height should be challenging yet manageable. Ideally, it should be around knee height. If you’re a beginner, opt for a lower step and gradually increase the height as you become more comfortable.
- Maintain Proper Form: Keep your back straight and core engaged throughout the exercise. Avoid leaning forward or letting your lower back curve excessively.
- Mind Your Foot Placement: Place your entire foot on the bench or platform to ensure stability. Avoid pushing off the toe or the edge of your foot.
- Drive Through Your Heel: When stepping up, focus on driving through the heel of your lead foot. This engages your glutes and hamstrings more effectively.
- Control Your Descent: Lower yourself back to the starting position in a slow and controlled manner. Avoid dropping down quickly to prevent unnecessary strain on your joints.
- Evenly Distribute Weight: Hold the dumbbells firmly but avoid gripping them too tightly. Keep your arms relaxed to evenly distribute the weight and avoid unnecessary tension in your shoulders and arms.
- Switch Legs: Perform equal repetitions on both legs to ensure balanced strength development. You can either alternate legs each rep or complete a set on one leg before switching to the other.
- Watch Your Knee Alignment: During the step-up, ensure that your knee tracks over your toes and doesn’t collapse inward. This helps to reduce the risk of knee injuries.
- Use Moderate Weights: Start with lighter dumbbells to focus on proper form and balance. Gradually increase the weight as your strength and technique improve.
- Stay Focused: Keep your eyes looking straight ahead or slightly upward to maintain good posture and balance. Avoid looking down at your feet.
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- Leg curl on machine (seated)
- Legs
- Machine
- Strength
- Sets: 4
Leg curl on machine (seated)
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
- Average per rep (kg)*: 40.15
- Average per rep (lbs)*: 88.51
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
Exercise overview
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.15
Average per rep (lbs)*: 88.51
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
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- Single leg glute bridge
- Legs
- Bodyweight
- Strength
- Sets: 4
Single leg glute bridge
- Primary muscle group: Legs
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Starting Position: Lie on your back with your legs straight and your arms by your sides. Prepare: Flex your right knee and place your right foot flat on the floor. Leg Position: Keep your left leg straight and level with your torso. Lift: Exhale as you raise your hips off the floor by extending your right hip. Your body should form a straight line from your shoulders to your left foot. Hold: Maintain this position for a count of two. Lower: Inhale as you slowly lower your hips back to the starting position. Repetitions: Complete the prescribed number of repetitions. Switch Legs: Repeat the exercise with your opposite leg.
- Average reps per set*: 22.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Proper Alignment: Make sure your body forms a straight line from your shoulders to your knees at the peak of the movement. Keep your core engaged to maintain proper alignment and avoid arching your lower back.
- Foot Placement: Position your supporting foot close to your glutes to maximize glute activation. The closer your heel is to your glutes, the more you engage the glute muscles.
- Heel Drive: Drive through the heel of your supporting foot rather than the toes. This ensures you're targeting your glutes and hamstrings more effectively.
- Breath Control: Exhale as you lift your hips and inhale as you lower them. Proper breathing helps maintain a consistent rhythm and ensures adequate oxygen delivery to your muscles.
- Control Your Movements: Avoid using momentum. Focus on slow, controlled lifts and descents to fully engage the glutes and hamstrings. This increases muscle activation and reduces the risk of injury.
- Hip Extension: Fully extend your hips at the top of the movement, squeezing your glutes for maximum contraction. Avoid overextending your lower back; the movement should come from your hips.
- Knee Tracking: Keep the knee of your supporting leg aligned over your foot. Your knee should not cave inward or splay outward.
- Upper Body Stability: Press your arms and shoulders firmly into the ground to stabilize your upper body. This helps maintain balance and focus the work on your glutes.
- Progression and Variation: Once you master the single-leg glute bridge, you can increase the difficulty by holding a weight on your hips, or performing the exercise on an elevated surface to increase the range of motion.
- Mind-Muscle Connection: Focus on feeling your glutes working throughout the exercise. Visualize the muscles contracting and relaxing with each repetition to enhance muscle engagement and effectiveness.
Exercise overview
Exercise ID: 00348
Description: Starting Position: Lie on your back with your legs straight and your arms by your sides. Prepare: Flex your right knee and place your right foot flat on the floor. Leg Position: Keep your left leg straight and level with your torso. Lift: Exhale as you raise your hips off the floor by extending your right hip. Your body should form a straight line from your shoulders to your left foot. Hold: Maintain this position for a count of two. Lower: Inhale as you slowly lower your hips back to the starting position. Repetitions: Complete the prescribed number of repetitions. Switch Legs: Repeat the exercise with your opposite leg.
Average reps per set*: 22.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Proper Alignment: Make sure your body forms a straight line from your shoulders to your knees at the peak of the movement. Keep your core engaged to maintain proper alignment and avoid arching your lower back.
- Foot Placement: Position your supporting foot close to your glutes to maximize glute activation. The closer your heel is to your glutes, the more you engage the glute muscles.
- Heel Drive: Drive through the heel of your supporting foot rather than the toes. This ensures you're targeting your glutes and hamstrings more effectively.
- Breath Control: Exhale as you lift your hips and inhale as you lower them. Proper breathing helps maintain a consistent rhythm and ensures adequate oxygen delivery to your muscles.
- Control Your Movements: Avoid using momentum. Focus on slow, controlled lifts and descents to fully engage the glutes and hamstrings. This increases muscle activation and reduces the risk of injury.
- Hip Extension: Fully extend your hips at the top of the movement, squeezing your glutes for maximum contraction. Avoid overextending your lower back; the movement should come from your hips.
- Knee Tracking: Keep the knee of your supporting leg aligned over your foot. Your knee should not cave inward or splay outward.
- Upper Body Stability: Press your arms and shoulders firmly into the ground to stabilize your upper body. This helps maintain balance and focus the work on your glutes.
- Progression and Variation: Once you master the single-leg glute bridge, you can increase the difficulty by holding a weight on your hips, or performing the exercise on an elevated surface to increase the range of motion.
- Mind-Muscle Connection: Focus on feeling your glutes working throughout the exercise. Visualize the muscles contracting and relaxing with each repetition to enhance muscle engagement and effectiveness.
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