训练方法库
共 61 条结果
exercise
intermediateboth
Kettlebell Swing
Explosive hip hinge power for the posterior chain.
10 分钟1596 次浏览16 收藏
exercise
intermediategym
Sumo Deadlift
Wide-stance pull that strongly recruits the glutes.
12 分钟1073 次浏览165 收藏
exercise
intermediateboth
American Deadlift
A glute-focused deadlift variation with a posterior pelvic tuck at lockout.
12 分钟550 次浏览134 收藏
exercise
intermediategym
Machine Hip Thrust
Stable guided hip thrust for loading without barbell discomfort.
10 分钟4828 次浏览103 收藏
exercise
beginnerhome
Glute Bridge (Bodyweight)
The simplest effective glute exercise and a perfect starting point.
6 分钟4304 次浏览72 收藏
exercise
advancedboth
Single Leg Hip Thrust
Unilateral glute builder that fixes left-right imbalances.
10 分钟3781 次浏览41 收藏
exercise
beginnergym
Seated Hip Abduction
Target the glute medius for rounder, fuller side glutes.
8 分钟3259 次浏览10 收藏
exercise
beginnerhome
Frog Pump
High-rep glute isolation with feet together for strong mind-muscle connection.
8 分钟2735 次浏览159 收藏
exercise
intermediateboth
Romanian Deadlift (RDL)
Posterior chain builder targeting glutes and hamstrings.
12 分钟2213 次浏览128 收藏
exercise
beginnerhome
Banded Glute Bridge
Perfect glute activation exercise for warm-ups or high-rep finishers.
8 分钟1689 次浏览97 收藏
exercise
beginnergym
Cable Glute Kickback
Isolated glute maximus work with constant tension.
8 分钟1166 次浏览66 收藏
exercise
intermediateboth
Bulgarian Split Squat
Unilateral powerhouse for glute and quad development.
12 分钟643 次浏览35 收藏