Billen oefeningen

72 oefeningen voor je billen, elk met uitvoering, de spieren die werken en alternatieven. Hieronder eerst de meest gebruikte, daarna alles per soort materiaal.

Veel gebruikt

• Hip ThrustHalterstang
• Dumbbell Hip ThrustDumbbell
• Cable Hip ThrustKabel
• Machine Hip ThrustMachine
• Kettlebell Hip ThrustKettlebell
• Smith Machine Hip ThrustSmith machine
• Kneeling SquatHalterstang
• Glute BridgeHalterstang

Eigen gewicht (17)

• Single Leg Hip ThrustGemiddeld
• Donkey KickBeginner
• Fire HydrantBeginner
• Frog PumpBeginner
• Prone Hip ExtensionBeginner
• Quadruped Hip ExtensionBeginner
• 90/90 Hip StretchGemiddeld
• Figure Four StretchBeginner
• Glute Bridge MarchGemiddeld
• Glute Bridge Single LegBeginner
• Hip AirplaneGevorderd
• Knee to Opposite Shoulder StretchBeginner
• Pigeon PoseGemiddeld
• Reverse Hyper (Bench)Gemiddeld
• Seated Figure Four StretchBeginner
• Seated Glute StretchBeginner
• Side Lying Leg RaiseBeginner

Weerstandsband (14)

• Band Hip Thrust Single LegGemiddeld
• Banded Hip ThrustGemiddeld
• Band Hip Abduction StandingBeginner
• Band Pull ThroughBeginner
• ClamshellBeginner
• Hip CircleBeginner
• Lateral Band WalkBeginner
• Monster WalkBeginner
• Weighted Donkey KickGemiddeld
• Banded Fire HydrantBeginner
• Banded Glute BridgeBeginner
• Banded Lateral WalkBeginner
• Banded Squat WalkBeginner
• Standing Banded KickbackBeginner

Machine (11)

• Machine Hip ThrustGemiddeld
• 45 Degree HyperextensionBeginner
• Abductor MachineBeginner
• Reverse HyperextensionGemiddeld
• Glute Drive MachineBeginner
• Glute Kickback MachineBeginner
• Hip Abduction Machine (Leaning Forward)Beginner
• Multi Hip AbductionBeginner
• Reverse Hyper MachineGemiddeld
• Standing Hip Abduction MachineBeginner
• Standing Multi Hip ExtensionBeginner

Kabel (9)

• Cable Hip ThrustGemiddeld
• Cable Glute KickbackBeginner
• Cable Hip AbductionBeginner
• Cable Pull ThroughBeginner
• Lying Hip AbductionGemiddeld
• Standing Hip Extension CableBeginner
• Cable Hip FlexionBeginner
• Cable Romanian DeadliftGemiddeld
• Kneeling Cable Glute KickbackGemiddeld

Halterstang (5)

• Hip ThrustGemiddeld
• Kneeling SquatGemiddeld
• Glute BridgeGemiddeld
• Glute Focused RDLGemiddeld
• Kas Glute BridgeGemiddeld

Dumbbell (5)

• Dumbbell Hip ThrustGemiddeld
• Lateral Step UpBeginner
• Step Up with Knee DriveBeginner
• Dumbbell Glute BridgeBeginner
• Sumo Deadlift (Dumbbell)Beginner

Smith machine (4)

• Smith Machine Hip ThrustGemiddeld
• Smith Machine Glute BridgeBeginner
• Smith Machine Hip Thrust (Single Leg)Gevorderd
• Smith Machine KickbackGemiddeld

Overig materiaal (3)

• B-Stance Hip ThrustGemiddeld
• GHD Hip ExtensionGemiddeld
• Lacrosse Ball Glute ReleaseBeginner

Kettlebell (1)

• Kettlebell Hip ThrustGemiddeld

TRX (1)

• TRX Hip PressGemiddeld

Foamroller (1)

• Foam Roll GlutesBeginner

Landmine (1)

• Landmine Hip ThrustGemiddeld