DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.
Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.
Steps
- 01
Lie on your back on a mat, knees bent and feet flat hip-width apart, heels about a forearm's length from the hips, arms by the sides.
- 02
Straighten one leg and lift it so the thighs are level; keep the other foot planted.
- 03
Exhale and drive through the planted heel to lift the hips until shoulders, hips and knee form a straight line; pause about one second with the pelvis level.
- 04
Inhale and lower the hips to the floor under control; finish one side, then switch.
Common mistakes
- Letting the pelvis drop or rotate toward the lifted-leg side.
- Over-arching the lower back instead of using the glutes.
- Planted foot too far away so the hamstring cramps.
Before logging, know the load basis
This exercise is logged as:
The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.
Substitutions
Reviewed and published general substitutions. Use one of these when the station is taken, the equipment is missing, or the movement does not feel right.
- This exercise can replaceBarbell Hip Thrust
When it applies: Use at home or without a barbell; count reps per side. (AI-assisted translation, pending review)
Different load basis — re-confirm the weight instead of converting it.
- This exercise can replaceGlute Bridge
When it applies: A progression once the two-leg bridge feels easy at the target reps; count reps per side. (AI-assisted translation, pending review)
Each substitution is signed off by a reviewer. Program-specific substitutions are offered in the training page instead.
Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.
Training content is not medical advice. Stop if you feel unwell.