low glute bridge on floor

Animation folgt
Oberschenkel glutes body weight hamstrings core

Geschätztes 1RM

Gewicht (kg)
20
Wdh.
5
Schätzung 23.3 kg

Epley-Formel — eine Berechnung aus einem Satz, kein getesteter Max-Wert.

Anleitung

  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Place your arms by your sides, palms facing down.
  3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
  4. Pause for a moment at the top, squeezing your glutes.
  5. Slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.