Legs
Arco femorale una gamba
A precise bodyweight movement designed to isolate the glutes and improve hip stability through a controlled range.
How to perform.
Follow the sequence — setup is half the lift.
Lie flat on your back on a firm surface with your arms resting at your sides for stability.
Bend one knee and place that foot flat on the floor, while extending the other leg straight out.
Engage your core and press through the heel of the planted foot to lift your hips until your torso forms a straight line with your thigh.
Pause at the top of the movement for one second, focusing on a strong contraction of the gluteal muscle.
Lower your hips back toward the floor in a slow, controlled motion without letting your weight rest fully at the bottom.
Complete the desired number of repetitions on one side before switching to the opposite leg.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively instead of driving the movement with the hips.
- Pushing off the toes rather than the heel, which shifts tension away from the glutes.
- Allowing the knee of the supporting leg to cave inward during the lift.
- Using momentum to swing the hips up instead of using a controlled muscular contraction.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.