单腿机器臀推

A unilateral hip thrust performed on a machine to isolate each glute individually and improve balance and stability.

Instructions:

• Sit on the machine with your upper back against the pad and one foot flat on the platform.

• Place the padded lever across your hips.

• Brace your core and push through the heel of the working leg to extend your hips upward.

• Squeeze your glutes at the top for 1–2 seconds.

• Lower your hips back down in a controlled manner and repeat before switching sides.

Common mistakes:

• Letting the working knee cave inward.

• Overextending the lower back at the top.

• Using momentum instead of controlled movement.

• Lifting the heel of the working leg off the platform.