barbell glute bridge two legs on bench (male)

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Oberschenkel glutes barbell 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. Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
  2. Place a barbell across your hips, holding it securely with both hands.
  3. Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating 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.