{
  "id": 8807813,
  "title": "PV Sindhu’s ‘just me vs me’ workout shows the power of one-leg training",
  "url": "https://urgent.news/2026/09/21/pv-sindhus-just-me-vs-me-workout-shows-the-power-of-one-leg-training-8807813",
  "topic": "culture",
  "section": "Culture",
  "published": "2026-09-21T00:30:36.000Z",
  "source": {
    "name": "The Indian Express",
    "slug": "the-indian-express",
    "url": "https://indianexpress.com/article/lifestyle/fitness/pv-sindhu-workout-leg-strength-training-expert-10860279/"
  },
  "original_language": "en",
  "account": "PV Sindhu's recent Instagram post showcasing a single-leg hip thrust exercise has drawn attention to the benefits of one-leg training. This controlled strength exercise, which Sindhu performed with her upper back supported on a bench and one foot elevated, targets the glutes, hamstrings, hips, and core while emphasizing balance, control, and precision. Consultant dietitian and fitness expert Garima Goyal explained that the movement challenges the athlete's body by requiring unilateral work, meaning one side of the body works at a time. This is particularly valuable for badminton players, as the sport demands repeated lunges, jumps, sudden stops, and single-leg landings. Strong glutes are essential for explosive movement, powerful jumps, faster recovery steps, and better lower-body control, all of which are crucial for on-court performance. The exercise is challenging due to the need for core stability, hip alignment, and knee stabilization, making it more advanced than a regular glute bridge. To perform the exercise correctly, the upper back should be supported on a bench, with one foot firmly placed on the floor or an elevated platform while the other leg remains lifted and relaxed. The movement starts with pressing through the heel or mid-foot of the working leg, lifting the hips until a straight line forms from shoulders to hips to knee. The lowering phase is equally important, with the hips descending slowly and controlled. Beginners should start with a regular glute bridge on the floor before progressing to this elevated version. The key takeaway is that this exercise demands control, alignment, balance, and patience, rather than just relying on heavy weights or exhausting movements.",
  "summary": null,
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 2,
    "also_reported_by": [
      {
        "outlet": "The Indian Express - Lifestyle",
        "title": "PV Sindhu’s ‘just me vs me’ workout shows the power of one-leg training",
        "url": "https://urgent.news/2026/09/21/pv-sindhus-just-me-vs-me-workout-shows-the-power-of-one-leg-training",
        "published": "2026-09-21T00:30:36.000Z"
      }
    ]
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}