Ponte a gambe semitese con talloni su panca

HAMSTRING BRIDGE: TRAIN YOUR HAMSTRINGS If you want to strengthen your hamstrings without overloading your back and improve your ability to extend your hip, this exercise might be for you. In this video, I show you the hamstring bridge with heels on a bench, a simple yet extremely effective exercise for training the hamstrings (hamstrings) in their function as hip extensors. 💡 WHY IS IT USEFUL? The hamstrings aren't just used to bend the knee. One of their main functions is to contribute to hip extension, which is the movement we use when walking, running, climbing stairs, or standing up from a squat. 📋 HOW TO DO IT 1️⃣ Lie on the floor in a supine position. 2️⃣ Place your heels on a bench, keeping your legs semi-extended. 3️⃣ Contract your abs and glutes to stabilize your pelvis. 4️⃣ Press your heels against the bench. 5️⃣ Lift your pelvis until your shoulders, hips, and knees form a continuous line. 6️⃣ Hold the position for a moment, focusing on contracting your hamstrings. 7️⃣ Slowly lower and repeat. ⚠️ Common mistakes: ❌ Arching your lower back. ❌ Pushing primarily with your back. ❌ Losing control of your pelvis during the movement. ❌ Seeking height instead of tension on your hamstrings. Welcome to my channel! My name is Lorenzo Serra, and here you'll find fitness videos, bodyweight workouts, and tips for staying fit at home, improving your posture, and achieving your goals in a healthy and sustainable way. 💪 On my channel, you'll find: Exercises for abs, legs, glutes, core, and upper body Playlists to better navigate my content Step-by-step exercise tutorials Tips for safe training 🔔 Subscribe to the channel and activate the bell so you don't miss any new videos! 📌 Remember to like, comment below, and share the video if you found it helpful! 📲 FOLLOW ME ON INSTAGRAM: 👉🏻   / coach_lorenzoserra   👉🏻   / fitlab__personaltraining   💼 Want a customized program? Remember: this video only shows one exercise. If you want to understand how to incorporate it into your workout correctly, avoid mistakes, and follow a truly effective program... message me on WhatsApp 📲 👉 Click here to chat directly on WhatsApp: wa.me/393389592473 In just a few minutes, I'll understand your goals and tell you how I can help you structure a sustainable, personalized program that eliminates "random" workouts 💪🔥