Hip Bridge Leg Extension Arms Crossed (alternating)

Video coming soon...

The hip bridge leg extension arms crossed (alternating) workout is a bodyweight exercise that targets the glutes and quads.

This exercise involves lying on your back with your knees bent, lifting your hips off the ground, and extending one leg at a time.

By crossing your arms over your chest, you engage your core and stabilize your upper body.

While this workout primarily focuses on the glutes and quads, it also activates other muscles to a lesser extent.

Lie on your back with your knees bent and feet flat on the floor.
Place your arms across your chest, crossing them over each other.
Engage your core and glutes, and press your heels into the floor.
Raise your hips off the ground, creating a straight line from your knees to your shoulders.
Extend one leg straight out in front of you, keeping it parallel to the floor.
Lower your leg back down to the starting position.
Repeat the leg extension with the opposite leg.

Start by lying flat on your back with your knees bent and your feet hip-width apart, ensuring your feet are firmly planted on the ground. This position will provide a stable base for the exercise.
Engage your glutes and core by squeezing your buttocks and tightening your abdominal muscles. This will help stabilize your body and protect your lower back during the movement.
As you lift your hips off the ground, focus on driving through your heels to activate your glutes and quads. Imagine pushing the ground away from you with each repetition, maintaining a smooth and controlled motion.
Keep your arms crossed over your chest to maintain balance and stability. This will also help engage your core muscles and prevent unnecessary strain on your neck and shoulders.
To maximize the engagement of your glutes and quads, pause for a brief moment at the top of the movement, squeezing your glutes tightly. This will intensify the contraction and ensure you are getting the most out of each repetition.